Comparing Nutrients in 300 calories CarrotsVS Canned Yellow Snap Beans

Weight per 300 calories

Carrots

732g

Canned Yellow Snap Beans

1500g

Carrots have 2.1 times more energy per 100g than Canned Yellow Snap Beans. It has low energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Canned Yellow Snap Beans

20%

76%

300 kcal ▼

Macro Nutrients

Carrotsvs Canned Yellow Snap Beans

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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1.8%1.76g

Fat

1.55%1.5g

1.76 gvs1.5 g

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

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0.73%0.23g

Saturated Fat

1.03%0.33g

0.23 gvs0.33 g

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

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0.91%0.015g

Omega 3

29%0.47g

0.015 gvs0.47 g

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

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4.3%0.73g

Omega 6

1.68%0.29g

0.73 gvs0.29 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%70g

Carbohydrate

52%67.5g

70 gvs67.5 g

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

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48%34.7g

Sugars

16%11.7g

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

34.7 gvs11.7 g

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

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5.55%4.02g

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]

4.02 gvsNA g

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

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%4.3g

Glucose

4.3 gvsNA g

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

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%26.3g

Sucrose

26.3 gvsNA g

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

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54%20.5g

Fiber

51.3%19.5g

20.5 gvs19.5 g

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

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12%6.8g

Protein

31%17.3g

6.8 gvs17.3 g

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

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Vitamins

Carrotsvs Canned Yellow Snap Beans

679%6110μg

Vitamin A

30%270μg

RAE, retinol activity equivalents

6110 μgvs270 μg

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

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40.2%0.48mg

Vitamin B1

18.8%0.23mg

Thiamine

0.48 mgvs0.23 mg

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

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32.6%0.42mg

Vitamin B2

64.6%0.84mg

Riboflavin

0.42 mgvs0.84 mg

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

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45%7.2mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs3 mg

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

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40%2mg

Vitamin B5

38.7%1.94mg

Pantothenic acid

2 mgvs1.94 mg

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

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77.7%1mg

Vitamin B6

42.7%0.56mg

Pyridoxine

1 mgvs0.56 mg

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

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54%16.2μg

Vitamin B7

Biotin

16.2 μgvsNA μg

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

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34.8%139μg

Vitamin B9

120%480μg

Folates and Folic Acid

139 μgvs480 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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48%43mg

Vitamin C

80%72mg

Ascorbic acid

43 mgvs72 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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32%4.83mg

Vitamin E

3%0.45mg

Tocopherols and Tocotrienols

4.83 mgvs0.45 mg

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

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80.5%97μg

Vitamin K

486%584μg

Phytomenadione or phylloquinone

97 μgvs584 μg

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

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Minerals

Carrotsvs Canned Yellow Snap Beans

24%241mg

Calcium

39%390mg

241 mgvs390 mg

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

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36.6%0.33mg

Copper

63.3%0.57mg

0.33 mgvs0.57 mg

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

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0.59%23.4μg

Fluoride

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

23.4 μgvsNA μg

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

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27.4%2.2mg

Iron

169%13.5mg

2.2 mgvs13.5 mg

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

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21%88mg

Magnesium

46.4%195mg

88 mgvs195 mg

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

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45.5%1.05mg

Manganese

130%3mg

1.05 mgvs3 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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36.6%256mg

Phosphorus

40.7%285mg

256 mgvs285 mg

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

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69%2341mg

Potassium

48%1635mg

2341 mgvs1635 mg

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

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1.33%0.73μg

Selenium

11%6μg

0.73 μgvs6 μg

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

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33.7%505mg

Sodium

2%30mg

505 mgvs30 mg

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

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16%1.76mg

Zinc

39.5%4.35mg

1.76 mgvs4.35 mg

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

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17.5%646g

Water

38%1400g

646 gvs1400 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 Carrots vs Canned Yellow Snap Beans:

Raw Carrots have 22.6 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 10.7 times more Vitamin E than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 2 times more Vitamin B2, 3.5 times more Vitamin B9, 1.7 times more Vitamin C and 6 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Drained Canned Yellow Snap Beans without salt have similar amounts of Vitamin B5 per 300 kcal.
Both Raw Carrots as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Canned Yellow Snap Beans:

Raw Carrots have 1.4 times more Potassium and 16.8 times more Sodium than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 1.6 times more Calcium, 1.7 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 8.2 times more Selenium, 2.5 times more Zinc and 2.2 times more Water than Raw Carrots.
Both Raw Carrots and Drained Canned Yellow Snap Beans without salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 2.6 times more Omega 6 and 3 times more Sugars than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 31.8 times more Omega 3 and 2.5 times more Protein than Raw Carrots.
Both Raw Carrots and Drained Canned Yellow Snap Beans without salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw Carrots as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsCanned Yellow Snap BeansVS Boiled CarrotsCarrotsVS KetchupCanned Yellow Snap BeansVS Ketchup

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Canned Yellow Snap Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: