Comparing Nutrients in 300 calories Canned Red Kidney BeansVS Carrots

Weight per 300 calories

Canned Red Kidney Beans

242g

Carrots

732g

Canned Red Kidney Beans have 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 300 calories - Canned Red Kidney Beans or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Red Kidney Beans

25%

68%

Carrots

87%

300 kcal ▼

Macro Nutrients

Canned Red Kidney Beansvs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.6%2.54g

Fat

1.8%1.76g

2.54 gvs1.76 g

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

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1.37%0.44g

Saturated Fat

0.73%0.23g

0.44 gvs0.23 g

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

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11%0.18g

Omega 3

0.91%0.015g

0.18 gvs0.015 g

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

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1.7%0.29g

Omega 6

4.3%0.73g

0.29 gvs0.73 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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40%52g

Carbohydrate

54%70g

52 gvs70 g

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

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12.7%9.2g

Sugars

48%34.7g

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

9.2 gvs34.7 g

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

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0.33%0.24g

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]

0.24 gvs4.02 g

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

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%0.56g

Glucose

%4.3g

0.56 gvs4.3 g

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

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%8.4g

Sucrose

%26.3g

8.4 gvs26.3 g

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

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35%13.3g

Fiber

54%20.5g

13.3 gvs20.5 g

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

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34.5%19.3g

Protein

12%6.8g

19.3 gvs6.8 g

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

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Vitamins

Canned Red Kidney Beansvs Carrots

Vitamin A

679%6110μg

RAE, retinol activity equivalents

NA μgvs6110 μg

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

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13.5%0.16mg

Vitamin B1

40.2%0.48mg

Thiamine

0.16 mgvs0.48 mg

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

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2.98%0.039mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.039 mgvs0.42 mg

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

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6.96%1.1mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs7.2 mg

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

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Vitamin B5

40%2mg

Pantothenic acid

NA mgvs2 mg

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

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Vitamin B6

77.7%1mg

Pyridoxine

NA mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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17%67.7μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

67.7 μgvs139 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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0.54%0.48mg

Vitamin C

48%43mg

Ascorbic acid

0.48 mgvs43 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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Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

NA mgvs4.83 mg

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

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Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

NA μgvs97 μg

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

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Minerals

Canned Red Kidney Beansvs Carrots

13.8%138mg

Calcium

24%241mg

138 mgvs241 mg

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

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73%0.66mg

Copper

36.6%0.33mg

0.66 mgvs0.33 mg

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

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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 .

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45.4%3.63mg

Iron

27.4%2.2mg

3.63 mgvs2.2 mg

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

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17.3%72.6mg

Magnesium

21%88mg

72.6 mgvs88 mg

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

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40.4%0.93mg

Manganese

45.5%1.05mg

0.93 mgvs1.05 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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42%293mg

Phosphorus

36.6%256mg

293 mgvs256 mg

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

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19.7%670mg

Potassium

69%2341mg

670 mgvs2341 mg

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

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7.04%3.87μg

Selenium

1.33%0.73μg

3.87 μgvs0.73 μg

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

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37.3%559mg

Sodium

33.7%505mg

559 mgvs505 mg

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

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16.5%1.8mg

Zinc

16%1.76mg

1.8 mgvs1.76 mg

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

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4.45%165g

Water

17.5%646g

165 gvs646 g

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

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Lets compare vitamin content per 300 calories of Canned Red Kidney Beans vs Carrots:

Raw Carrots contain 3 times more Vitamin B1, 11 times more Vitamin B2, 6.5 times more Vitamin B3, 2.1 times more Vitamin B9 and 89.2 times more Vitamin C than Canned Red Kidney Beans, Solids.
Both Canned Red Kidney Beans, Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Red Kidney Beans vs Carrots:

Canned Red Kidney Beans, Solids have 2 times more Copper, 1.7 times more Iron and 5.3 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.8 times more Calcium, 3.5 times more Potassium and 3.9 times more Water than Canned Red Kidney Beans, Solids.
Both Canned Red Kidney Beans, Solids and Raw Carrots have similar amounts of Magnesium, Manganese, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Red Kidney Beans, Solids have 12.1 times more Omega 3 and 2.8 times more Protein than Raw Carrots.
While Raw Carrots contain 2.5 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Sugars, 16.6 times more Fructose and 1.5 times more Fiber than Canned Red Kidney Beans, Solids.
Both Canned Red Kidney Beans, Solids and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Canned Red Kidney Beans, Solids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Red Kidney BeansVS Canned Pinto BeansCarrotsVS Canned Pinto BeansCanned Red Kidney BeansVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Canned Red Kidney BeansVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Red Kidney Beans or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: