Comparing Nutrients in 100 calories Canned Carrot Juice VS Boiled Sprouted Pinto Beans

Weight per 100 calories

• Canned Carrot Juice: 250g
• Boiled Sprouted Pinto Beans: 455g

Canned Carrot Juice has 1.8 times more energy per 100g than Boiled Sprouted Pinto Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrot Juice or Boiled Sprouted Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Canned Carrot Juice	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	13.5% 9.78g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	4.24% 2.38g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	266% 2390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25.4% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.97mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	33% 132μg	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	23.6% 21.3mg	31% 27.7mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.3% 38.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	6% 60mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	14.4% 1.15mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	24.3% 0.56mg	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	15% 105mg	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	15.5% 232mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	6% 222g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrot Juice vs Boiled Sprouted Pinto Beans:

• Canned Carrot Juice has more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B5, 13.2 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrot Juice.
• Both Canned Carrot Juice as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrot Juice vs Boiled Sprouted Pinto Beans:

• Canned Carrot Juice has 1.6 times more Potassium than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 4.2 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Selenium, 1.4 times more Sodium, 1.7 times more Zinc and 1.9 times more Water than Canned Carrot Juice.
• Both Canned Carrot Juice and Boiled and Drained Sprouted Pinto Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrot Juice has 1.2 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 3.9 times more Fat, 23.8 times more Omega 3, 2 times more Omega 6 and 3.6 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice and Boiled and Drained Sprouted Pinto Beans have similar amounts of Energy per 100 kcal.
• Both Canned Carrot Juice as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.