Comparing Nutrients in 300 calories Boiled CarrotsVS Canned Red Kidney Beans with Liquids

Weight per 300 calories

Boiled Carrots

857g

Canned Red Kidney Beans with Liquids

370g

Canned Red Kidney Beans Solids and Liquids have 2.3 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Canned Red Kidney Beans with Liquids

25%

71%

300 kcal ▼

Macro Nutrients

Boiled Carrotsvs Canned Red Kidney Beans with Liquids

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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1.6%1.54g

Fat

1.37%1.33g

1.54 gvs1.33 g

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

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0.8%0.26g

Saturated Fat

1.45%0.46g

0.26 gvs0.46 g

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

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0.54%0.009g

Omega 3

12%0.19g

0.009 gvs0.19 g

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

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4.4%0.75g

Omega 6

1.8%0.31g

0.75 gvs0.31 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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54%70.5g

Carbohydrate

42.3%55g

70.5 gvs55 g

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

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40.8%29.6g

Sugars

9.45%6.85g

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

29.6 gvs6.85 g

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

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4.26%3.1g

Fructose

0%0g

≤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]

3.1 gvs0 g

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

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%3.43g

Glucose

%0g

3.43 gvs0 g

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

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%23g

Sucrose

%6.85g

23 gvs6.85 g

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

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67.7%25.7g

Fiber

42%16g

25.7 gvs16 g

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

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11.6%6.5g

Protein

34.5%19.3g

6.5 gvs19.3 g

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

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Vitamins

Boiled Carrotsvs Canned Red Kidney Beans with Liquids

811%7303μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7303 μgvs0 μg

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

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47%0.57mg

Vitamin B1

32.7%0.39mg

Thiamine

0.57 mgvs0.39 mg

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

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29%0.38mg

Vitamin B2

19%0.25mg

Riboflavin

0.38 mgvs0.25 mg

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

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34.6%5.53mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs1.83 mg

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

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39.8%2mg

Vitamin B5

9.63%0.48mg

Pantothenic acid

2 mgvs0.48 mg

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

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101%1.3mg

Vitamin B6

22.8%0.3mg

Pyridoxine

1.3 mgvs0.3 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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30%120μg

Vitamin B9

21.3%85μg

Folates and Folic Acid

120 μgvs85 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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34.3%31mg

Vitamin C

3.3%2.96mg

Ascorbic acid

31 mgvs2.96 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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59%8.83mg

Vitamin E

0.49%0.074mg

Tocopherols and Tocotrienols

8.83 mgvs0.074 mg

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

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98%117μg

Vitamin K

12.7%15μg

Phytomenadione or phylloquinone

117 μgvs15 μg

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

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Minerals

Boiled Carrotsvs Canned Red Kidney Beans with Liquids

25.7%257mg

Calcium

10.7%107mg

257 mgvs107 mg

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

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16%0.15mg

Copper

60.5%0.54mg

0.15 mgvs0.54 mg

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

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10%407μg

Fluoride

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

407 μgvsNA μg

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

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36.4%2.9mg

Iron

58%4.63mg

2.9 mgvs4.63 mg

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

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20.4%85.7mg

Magnesium

26.5%111mg

85.7 mgvs111 mg

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

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57.8%1.33mg

Manganese

47%1.08mg

1.33 mgvs1.08 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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36.7%257mg

Phosphorus

56%393mg

257 mgvs393 mg

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

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59.2%2014mg

Potassium

28.3%963mg

2014 mgvs963 mg

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

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11%6μg

Selenium

7.4%4.07μg

6 μgvs4.07 μg

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

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33%497mg

Sodium

63.2%948mg

497 mgvs948 mg

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

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15.6%1.7mg

Zinc

21%2.3mg

1.7 mgvs2.3 mg

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

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21%773g

Water

7.8%289g

773 gvs289 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 Boiled Carrots vs Canned Red Kidney Beans with Liquids:

Boiled and Drained Carrots have more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9, 10.4 times more Vitamin C, 119.2 times more Vitamin E and 7.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
Both Boiled and Drained Carrots as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Carrots have 2.4 times more Calcium, 1.2 times more Manganese, 2.1 times more Potassium, 1.5 times more Selenium and 2.7 times more Water than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 3.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots have 2.4 times more Omega 6, 1.3 times more Carbohydrate, 4.3 times more Sugars, more Fructose and 1.6 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 22 times more Omega 3 and 3 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Canned Red Kidney Beans Solids and Liquids have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Carrots as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltCanned Red Kidney Beans with LiquidsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Royal Red Kidney BeansCanned Red Kidney Beans with LiquidsVS Royal Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled CarrotsVS Canned Red Kidney Beans with Liquids

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: