Comparing Nutrients in 500 calories Black BeansVS Boiled Carrots

Weight per 500 calories

Black Beans

147g

Boiled Carrots

1429g

Black Beans have 9.7 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Black Beans or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Black Beans

25%

71%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Black Beansvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.15%2.1g

Fat

2.65%2.57g

2.1 gvs2.57 g

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

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1.68%0.54g

Saturated Fat

1.34%0.43g

0.54 gvs0.43 g

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

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25.5%0.41g

Omega 3

0.89%0.014g

0.41 gvs0.014 g

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

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2.86%0.49g

Omega 6

7.3%1.24g

0.49 gvs1.24 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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70.3%91g

Carbohydrate

90%117g

91 gvs117 g

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

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4.3%3.1g

Sugars

68%49.3g

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

3.1 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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60%22.7g

Fiber

113%43g

22.7 gvs43 g

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

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56.6%31.7g

Protein

19.4%11g

31.7 gvs11 g

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

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Vitamins

Black Beansvs Boiled Carrots

0%0μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

0 μgvs12171 μg

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

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110%1.3mg

Vitamin B1

78.6%0.94mg

Thiamine

1.3 mgvs0.94 mg

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

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21.8%0.28mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.28 mgvs0.63 mg

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

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18%2.87mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs9.2 mg

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

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26.4%1.3mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

1.3 mgvs3.3 mg

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

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32.3%0.42mg

Vitamin B6

168%2.2mg

Pyridoxine

0.42 mgvs2.2 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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163%651μg

Vitamin B9

50%200μg

Folates and Folic Acid

651 μgvs200 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%0mg

Vitamin C

57%51.4mg

Ascorbic acid

0 mgvs51.4 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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2.05%0.31mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

0.31 mgvs14.7 mg

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

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6.84%8.2μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

8.2 μgvs196 μg

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

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Minerals

Black Beansvs Boiled Carrots

18%180mg

Calcium

43%429mg

180 mgvs429 mg

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

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137%1.23mg

Copper

27%0.24mg

1.23 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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92%7.36mg

Iron

60.7%4.86mg

7.36 mgvs4.86 mg

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

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59.7%251mg

Magnesium

34%143mg

251 mgvs143 mg

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

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67.6%1.55mg

Manganese

96%2.2mg

1.55 mgvs2.2 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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73.7%516mg

Phosphorus

61.2%429mg

516 mgvs429 mg

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

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64%2174mg

Potassium

99%3357mg

2174 mgvs3357 mg

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

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8.53%4.7μg

Selenium

18%10μg

4.7 μgvs10 μg

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

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0.49%7.33mg

Sodium

55.2%829mg

7.33 mgvs829 mg

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

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48.7%5.35mg

Zinc

26%2.86mg

5.35 mgvs2.86 mg

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

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0.44%16g

Water

35%1288g

16 gvs1288 g

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

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Lets compare vitamin content per 500 calories of Black Beans vs Boiled Carrots:

Raw Black Beans have 1.4 times more Vitamin B1 and 3.3 times more Vitamin B9 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 5.2 times more Vitamin B6, more Vitamin C, 47.8 times more Vitamin E and 23.8 times more Vitamin K than Raw Black Beans.
Both Raw Black Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Black Beans vs Boiled Carrots:

Raw Black Beans have 5.1 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.2 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.4 times more Calcium, 1.4 times more Manganese, 1.5 times more Potassium, 2.1 times more Selenium, 113 times more Sodium and 79.7 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 500 calories:

Raw Black Beans have 28.5 times more Omega 3 and 2.9 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.6 times more Omega 6, 1.3 times more Carbohydrate, 15.9 times more Sugars and 1.9 times more Fiber than Raw Black Beans.
Both Raw Black Beans and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Raw Black Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Black BeansVS Boiled Black BeansBoiled CarrotsVS Boiled Black BeansBlack BeansVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Black BeansVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Black Beans or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: