Comparing Nutrients in 100 calories Boiled CarrotsVS Cranberry Beans

Weight per 100 calories

Boiled Carrots

286g

Cranberry Beans

30g

Raw Cranberry Beans have 9.6 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Cranberry Beans?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Cranberry Beans

27%

70%

100 kcal ▼

Macro Nutrients

Boiled Carrotsvs Cranberry Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.53%0.51g

Fat

0.38%0.37g

0.51 gvs0.37 g

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

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0.27%0.086g

Saturated Fat

0.29%0.094g

0.086 gvs0.094 g

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

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0.18%0.003g

Omega 3

4.48%0.072g

0.003 gvs0.072 g

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

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1.46%0.25g

Omega 6

0.5%0.086g

0.25 gvs0.086 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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18%23.5g

Carbohydrate

13.8%18g

23.5 gvs18 g

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

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13.6%9.86g

Sugars

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

9.86 gvsNA g

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

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1.4%1.03g

Fructose

≤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]

1.03 gvsNA g

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

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%1.14g

Glucose

1.14 gvsNA g

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

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%7.7g

Sucrose

7.7 gvsNA g

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

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22.6%8.57g

Fiber

19.4%7.37g

8.57 gvs7.37 g

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

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3.88%2.17g

Protein

12.3%6.87g

2.17 gvs6.87 g

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

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Vitamins

Boiled Carrotsvs Cranberry Beans

270%2434μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2434 μgvs0 μg

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

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15.7%0.19mg

Vitamin B1

18.6%0.22mg

Thiamine

0.19 mgvs0.22 mg

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

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9.67%0.13mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.13 mgvs0.064 mg

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

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11.5%1.84mg

Vitamin B3

2.7%0.43mg

Niacin, nicotinic acid, niacinamide

1.84 mgvs0.43 mg

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

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13.3%0.66mg

Vitamin B5

4.47%0.22mg

Pantothenic acid

0.66 mgvs0.22 mg

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

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33.6%0.44mg

Vitamin B6

7.1%0.092mg

Pyridoxine

0.44 mgvs0.092 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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10%40μg

Vitamin B9

45%180μg

Folates and Folic Acid

40 μgvs180 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 .

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11.4%10.3mg

Vitamin C

0%0mg

Ascorbic acid

10.3 mgvs0 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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19.6%2.94mg

Vitamin E

Tocopherols and Tocotrienols

2.94 mgvsNA mg

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

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32.6%39μg

Vitamin K

Phytomenadione or phylloquinone

39 μgvsNA μg

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

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Minerals

Boiled Carrotsvs Cranberry Beans

8.57%85.7mg

Calcium

3.8%38mg

85.7 mgvs38 mg

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

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5.4%0.049mg

Copper

26.3%0.24mg

0.049 mgvs0.24 mg

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

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3.4%136μg

Fluoride

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

136 μgvsNA μg

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

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12%0.97mg

Iron

18.7%1.5mg

0.97 mgvs1.5 mg

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

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6.8%28.6mg

Magnesium

11%46.6mg

28.6 mgvs46.6 mg

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

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19.3%0.44mg

Manganese

12%0.27mg

0.44 mgvs0.27 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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12.2%85.7mg

Phosphorus

16%111mg

85.7 mgvs111 mg

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

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19.7%671mg

Potassium

11.7%398mg

671 mgvs398 mg

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

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3.64%2μg

Selenium

6.9%3.8μg

2 μgvs3.8 μg

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

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11%166mg

Sodium

0.12%1.8mg

166 mgvs1.8 mg

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

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5.2%0.57mg

Zinc

9.85%1.1mg

0.57 mgvs1.1 mg

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

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6.96%258g

Water

0.1%3.7g

258 gvs3.7 g

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

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Lets compare vitamin content per 100 calories of Boiled Carrots vs Cranberry Beans:

Boiled and Drained Carrots have more Vitamin A, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 3 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
While Raw Cranberry Beans contain 4.5 times more Vitamin B9 than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Cranberry Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled and Drained Carrots as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Cranberry Beans:

Boiled and Drained Carrots have 2.3 times more Calcium, 1.6 times more Manganese, 1.7 times more Potassium, 92.5 times more Sodium and 69.7 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 4.9 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Carrots have 2.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw Cranberry Beans.
While Raw Cranberry Beans contain 25.1 times more Omega 3 and 3.2 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Cranberry Beans have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled and Drained Carrots as well as Raw Cranberry Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltCranberry BeansVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled CarrotsVS Cranberry Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Carrots or Cranberry Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: