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Comparing Nutrients in 300 calories Canned Black Beans low SaltVS Carrots

Weight per 300 calories

Canned Black Beans low Salt
330g
Carrots
732g

Canned Black Beans low Salt have 2.2 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 300 calories - Canned Black Beans low Salt or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Black Beans low Salt
26%
3%
71%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.99%0.96g
Fat
1.8%1.76g
0.96 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.77%0.25g
Saturated Fat
0.73%0.23g
0.25 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
11.7%0.19g
Omega 3
0.91%0.015g
0.19 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.3%0.22g
Omega 6
4.3%0.73g
0.22 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
42%54.6g
Carbohydrate
54%70g
54.6 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.05%0.76g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.76 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
5.55%4.02g
≤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]
NA gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
60%22.7g
Fiber
54%20.5g
22.7 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
35.5%20g
Protein
12%6.8g
20 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
0 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
38.5%0.46mg
Vitamin B1
40.2%0.48mg
Thiamine
0.46 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
30.4%0.4mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.4 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
12.8%2.04mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
2.04 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12%0.61mg
Vitamin B5
40%2mg
Pantothenic acid
0.61 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
14%0.18mg
Vitamin B6
77.7%1mg
Pyridoxine
0.18 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
50.3%201μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
201 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
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
9.9%8.9mg
Vitamin C
48%43mg
Ascorbic acid
8.9 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
13.6%2.04mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
2.04 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.3%7.6μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
7.6 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

11.5%115mg
Calcium
24%241mg
115 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
70.3%0.63mg
Copper
36.6%0.33mg
0.63 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
78.3%6.26mg
Iron
27.4%2.2mg
6.26 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
27.5%115mg
Magnesium
21%88mg
115 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
33.4%0.77mg
Manganese
45.5%1.05mg
0.77 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
51%356mg
Phosphorus
36.6%256mg
356 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
30%1015mg
Potassium
69%2341mg
1015 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.8%4.3μg
Selenium
1.33%0.73μg
4.3 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
30.3%455mg
Sodium
33.7%505mg
455 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
16%1.8mg
Zinc
16%1.76mg
1.8 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.74%249g
Water
17.5%646g
249 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Canned Black Beans low Salt vs Carrots:
Comparing minerals per 300 calories for Canned Black Beans low Salt vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: