Comparing Nutrients in 300 calories Green Snap BeansVS Carrots

Weight per 300 calories

Green Snap Beans

968g

Carrots

732g

Raw Carrots have 1.3 times more energy per unit of mass than Raw Green Snap Beans, which is low in comparison to other foods. Green Snap Beans having low energy density.

Which food has more nutrients per 300 calories - Green Snap Beans or Carrots?

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Carrots

87%

300 kcal ▼

Macro Nutrients

Green Snap Beansvs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

2.2%2.13g

Fat

1.8%1.76g

2.13 gvs1.76 g

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

Find Vegetables rich in Fat

1.5%0.48g

Saturated Fat

0.73%0.23g

0.48 gvs0.23 g

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

Find Vegetables rich in Saturated Fat

41.7%0.67g

Omega 3

0.91%0.015g

0.67 gvs0.015 g

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

Find Vegetables rich in Omega 3

2.5%0.43g

Omega 6

4.3%0.73g

0.43 gvs0.73 g

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

Find Vegetables 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 Vegetables rich in Cholesterol

52%67.5g

Carbohydrate

54%70g

67.5 gvs70 g

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

Find Vegetables rich in Carbohydrate

43.5%31.5g

Sugars

48%34.7g

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

31.5 gvs34.7 g

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

Find Vegetables rich in Sugars

18.6%13.5g

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]

13.5 gvs4.02 g

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

Find Vegetables rich in Fructose

%14.6g

Glucose

%4.3g

14.6 gvs4.3 g

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

Find Vegetables rich in Glucose

%3.5g

Sucrose

%26.3g

3.5 gvs26.3 g

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

Find Vegetables rich in Sucrose

68.8%26g

Fiber

54%20.5g

26 gvs20.5 g

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

Find Vegetables rich in Fiber

31.6%17.7g

Protein

12%6.8g

17.7 gvs6.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Green Snap Beansvs Carrots

37.6%339μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

339 μgvs6110 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

66%0.79mg

Vitamin B1

40.2%0.48mg

Thiamine

0.79 mgvs0.48 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

77.4%1mg

Vitamin B2

32.6%0.42mg

Riboflavin

1 mgvs0.42 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

44.4%7.1mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs7.2 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

43.5%2.18mg

Vitamin B5

40%2mg

Pantothenic acid

2.18 mgvs2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

105%1.36mg

Vitamin B6

77.7%1mg

Pyridoxine

1.36 mgvs1 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

Find Vegetables rich in Vitamin B7

80%319μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

319 μgvs139 μg

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

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

131%118mg

Vitamin C

48%43mg

Ascorbic acid

118 mgvs43 mg

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

Find Vegetables 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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

26.5%3.97mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

3.97 mgvs4.83 mg

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

Find Vegetables rich in Vitamin E

347%416μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

416 μgvs97 μg

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

Find Vegetables rich in Vitamin K

Minerals

Green Snap Beansvs Carrots

36%358mg

Calcium

24%241mg

358 mgvs241 mg

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

Find Vegetables rich in Calcium

74%0.67mg

Copper

36.6%0.33mg

0.67 mgvs0.33 mg

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

Find Vegetables rich in Copper

4.6%184μg

Fluoride

0.59%23.4μg

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

184 μgvs23.4 μg

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

Find Vegetables rich in Fluoride

125%9.97mg

Iron

27.4%2.2mg

9.97 mgvs2.2 mg

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

Find Vegetables rich in Iron

57.6%242mg

Magnesium

21%88mg

242 mgvs88 mg

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

Find Vegetables rich in Magnesium

91%2.1mg

Manganese

45.5%1.05mg

2.1 mgvs1.05 mg

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

Find Vegetables rich in Manganese

895%403μg

Molybdenum

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

403 μgvsNA μg

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

Find Vegetables rich in Molybdenum

52.5%368mg

Phosphorus

36.6%256mg

368 mgvs256 mg

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

Find Vegetables rich in Phosphorus

60%2042mg

Potassium

69%2341mg

2042 mgvs2341 mg

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

Find Vegetables rich in Potassium

10.6%5.8μg

Selenium

1.33%0.73μg

5.8 μgvs0.73 μg

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

Find Vegetables rich in Selenium

3.87%58mg

Sodium

33.7%505mg

58 mgvs505 mg

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

Find Vegetables rich in Sodium

21%2.32mg

Zinc

16%1.76mg

2.32 mgvs1.76 mg

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

Find Vegetables rich in Zinc

23.6%874g

Water

17.5%646g

874 gvs646 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Green Snap Beans vs Carrots:

Raw Green Snap Beans have 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, 2.7 times more Vitamin C and 4.3 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 18 times more Vitamin A than Raw Green Snap Beans.
Both Raw Green Snap Beans and Raw Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 300 kcal.
Both Raw Green Snap Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Green Snap Beans vs Carrots:

Raw Green Snap Beans have 1.5 times more Calcium, 2 times more Copper, 7.9 times more Fluoride, 4.5 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 7.9 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Raw Carrots.
While Raw Carrots contain 8.7 times more Sodium than Raw Green Snap Beans.
Both Raw Green Snap Beans and Raw Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Green Snap Beans have 45.6 times more Omega 3, 3.3 times more Fructose, 1.3 times more Fiber and 2.6 times more Protein than Raw Carrots.
While Raw Carrots contain 1.7 times more Omega 6 than Raw Green Snap Beans.
Both Raw Green Snap Beans and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Green Snap Beans as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Green Snap BeansVS Boiled Green Snap BeansCarrotsVS Boiled Green Snap BeansGreen Snap BeansVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Green Snap BeansVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Green Snap Beans or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: