Comparing Nutrients in 100 grams Carrots VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	20% 26.2g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.47% 0.34g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.76% 0.55g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.34g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	23.7% 9g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.56% 5.9mg	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	0.055% 2.2μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.75% 0.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	19.7% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Boiled Pinto Beans:

• Raw Carrots have more Vitamin A, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 7.4 times more Vitamin C and 3.8 times more Vitamin K than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B6, 9.1 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Boiled Pinto Beans have similar amounts of Vitamin B2 per 100 g.
• Both Raw Carrots as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Boiled Pinto Beans:

• Raw Carrots have 69 times more Sodium and 1.4 times more Water than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Calcium, 4.9 times more Copper, 7 times more Iron, 4.2 times more Magnesium, 3.2 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 62 times more Selenium and 4.1 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Boiled Pinto Beans have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 13.9 times more Sugars than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 3.5 times more Energy, 68.5 times more Omega 3, 2.7 times more Carbohydrate, 3.2 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.