Comparing Nutrients in 100 grams Carrots VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Carrots	Young Winged Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.96% 0.16g	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	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	1.66% 0.93g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Carrots	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	93% 835μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	1.18% 0.059mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	8.7% 0.11mg	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	16.5% 66μg	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	20.3% 18.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Young Winged Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	NA	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	9.48% 0.22mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Young Winged Beans:

• Raw Carrots have 4.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Young Winged Beans have similar amounts of Vitamin B3 per 100 g.
• Both Raw Carrots as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Young Winged Beans:

• Raw Carrots have 1.4 times more Potassium and 17.3 times more Sodium than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.5 times more Calcium, 5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 15 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Young Winged Beans have similar amounts of Copper, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.2 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 11.5 times more Omega 3 and 7.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Young Winged Beans have similar amounts of Energy per 100 g.
• Both Raw Carrots as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.