Comparing Nutrients in 500 calories Canned BeansVS Carrots

Weight per 500 calories

Canned Beans

532g

Carrots

1220g

Canned Beans have 2.3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Beans or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Carrots

87%

500 kcal ▼

Macro Nutrients

Canned Beansvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

3%2.93g

1.97 gvs2.93 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.38g

Saturated Fat

1.2%0.39g

0.38 gvs0.39 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5%0.08g

Omega 3

1.52%0.024g

0.08 gvs0.024 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.72%0.29g

Omega 6

7.17%1.2g

0.29 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.5%112g

Carbohydrate

90%117g

112 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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58.4%42.3g

Sugars

79.7%58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

42.3 gvs58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.4%8.3g

Fructose

9.25%6.7g

≤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]

8.3 gvs6.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.46g

Glucose

%7.2g

8.46 gvs7.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.5g

Sucrose

%43.8g

25.5 gvs43.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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57.4%22g

Fiber

90%34g

22 gvs34 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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45%25.3g

Protein

20.3%11.3g

25.3 gvs11.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beansvs Carrots

2.96%26.6μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

26.6 μgvs10183 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.6%0.51mg

Vitamin B1

67%0.8mg

Thiamine

0.51 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.21 mgvs0.71 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.15 mgvs3.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.4%0.45mg

Vitamin B6

129%1.7mg

Pyridoxine

0.45 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

58%232μg

Folates and Folic Acid

64 μgvs232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

80%72mg

Ascorbic acid

0 mgvs72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.3%0.8mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.8 mgvs8.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.55%4.26μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

4.26 μgvs161 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beansvs Carrots

18%181mg

Calcium

40.2%402mg

181 mgvs402 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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85.7%0.77mg

Copper

61%0.55mg

0.77 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.98%39μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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79%6.33mg

Iron

45.7%3.66mg

6.33 mgvs3.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%144mg

Magnesium

35%146mg

144 mgvs146 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.2%0.58mg

Manganese

76%1.74mg

0.58 mgvs1.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56.2%394mg

Phosphorus

61%427mg

394 mgvs427 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1191mg

Potassium

115%3902mg

1191 mgvs3902 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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48.4%26.6μg

Selenium

2.2%1.2μg

26.6 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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122%1824mg

Sodium

56%841mg

1824 mgvs841 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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110%12mg

Zinc

26.6%2.93mg

12 mgvs2.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.4%383g

Water

29%1077g

383 gvs1077 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Beans vs Carrots:

Raw Carrots contain 382.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.8 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 10.1 times more Vitamin E and 37.8 times more Vitamin K than Canned Beans with Salt.
Both Canned Beans with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beans vs Carrots:

Canned Beans with Salt have 1.4 times more Copper, 1.7 times more Iron, 21.8 times more Selenium, 2.2 times more Sodium and 4.1 times more Zinc than Raw Carrots.
While Raw Carrots contain 2.2 times more Calcium, 3 times more Manganese, 3.3 times more Potassium and 2.8 times more Water than Canned Beans with Salt.
Both Canned Beans with Salt and Raw Carrots have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Beans with Salt have 1.2 times more Fructose and 2.2 times more Protein than Raw Carrots.
While Raw Carrots contain 4.2 times more Omega 6, 1.4 times more Sugars and 1.6 times more Fiber than Canned Beans with Salt.
Both Canned Beans with Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Beans with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned BeansVS Black BeansCarrotsVS Black BeansCanned BeansVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Canned BeansVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beans or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: