Comparing Nutrients in 500 calories Canned Kidney BeansVS Canned Carrots

Weight per 500 calories

Canned Kidney Beans

595g

Canned Carrots

2000g

Canned Kidney Beans have 3.4 times more energy per 100g than Canned Carrots. It has average energy density when compared to other foods. Canned Carrots Solids having very low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Canned Carrots?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Canned Carrots

10%

84%

500 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Canned 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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3.7%3.57g

Fat

3.9%3.8g

3.57 gvs3.8 g

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

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2.62%0.84g

Saturated Fat

2.25%0.72g

0.84 gvs0.72 g

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

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30.5%0.49g

Omega 3

13.8%0.22g

0.49 gvs0.22 g

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

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3.7%0.63g

Omega 6

9.3%1.58g

0.63 gvs1.58 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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66.4%86.3g

Carbohydrate

85.2%111g

86.3 gvs111 g

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

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15%11g

Sugars

68.4%49.6g

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

11 gvs49.6 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%11g

Sucrose

11 gvsNA g

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

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67.4%25.6g

Fiber

79%30g

25.6 gvs30 g

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

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55.5%31g

Protein

23%13g

31 gvs13 g

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

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Vitamins

Canned Kidney Beansvs Canned Carrots

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

NA μgvs11160 μg

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

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57.5%0.69mg

Vitamin B1

30%0.36mg

Thiamine

0.69 mgvs0.36 mg

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

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23.4%0.3mg

Vitamin B2

46%0.6mg

Riboflavin

0.3 mgvs0.6 mg

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

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15.3%2.45mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

2.45 mgvs11 mg

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

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

16.4%0.82mg

Vitamin B5

54%2.7mg

Pantothenic acid

0.82 mgvs2.7 mg

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

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34%0.44mg

Vitamin B6

172%2.24mg

Pyridoxine

0.44 mgvs2.24 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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53.6%214μg

Vitamin B9

45%180μg

Folates and Folic Acid

214 μgvs180 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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7.94%7.14mg

Vitamin C

60%54mg

Ascorbic acid

7.14 mgvs54 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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0.79%0.12mg

Vitamin E

99%15mg

Tocopherols and Tocotrienols

0.12 mgvs15 mg

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

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20.3%24.4μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

24.4 μgvs196 μg

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

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Minerals

Canned Kidney Beansvs Canned Carrots

20.2%202mg

Calcium

50%500mg

202 mgvs500 mg

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

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89.3%0.8mg

Copper

231%2.08mg

0.8 mgvs2.08 mg

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

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Fluoride

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

NA μgvsNA μg

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

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87%6.96mg

Iron

160%13mg

6.96 mgvs13 mg

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

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38.3%161mg

Magnesium

38%160mg

161 mgvs160 mg

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

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43.5%1mg

Manganese

391%9mg

1 mgvs9 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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76.5%536mg

Phosphorus

68.6%480mg

536 mgvs480 mg

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

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41.5%1411mg

Potassium

105%3580mg

1411 mgvs3580 mg

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

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9.74%5.36μg

Selenium

14.5%8μg

5.36 μgvs8 μg

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

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117%1762mg

Sodium

56%840mg

1762 mgvs840 mg

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

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25%2.74mg

Zinc

47.3%5.2mg

2.74 mgvs5.2 mg

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

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12.6%465g

Water

50.2%1859g

465 gvs1859 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 Canned Kidney Beans vs Canned Carrots:

Canned All Types Kidney Beans have 1.9 times more Vitamin B1 than Canned Carrots Solids.
While Canned Carrots Solids contain 2 times more Vitamin B2, 4.5 times more Vitamin B3, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6, 7.6 times more Vitamin C, 124.3 times more Vitamin E and 8 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Carrots Solids have similar amounts of Vitamin B9 per 500 kcal.
Both Canned All Types Kidney Beans as well as Canned Carrots Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Canned Carrots:

Canned All Types Kidney Beans have 2.1 times more Sodium than Canned Carrots Solids.
While Canned Carrots Solids contain 2.5 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 9 times more Manganese, 2.5 times more Potassium, 1.5 times more Selenium, 1.9 times more Zinc and 4 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Carrots Solids have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned All Types Kidney Beans have 2.2 times more Omega 3 and 2.4 times more Protein than Canned Carrots Solids.
While Canned Carrots Solids contain 2.5 times more Omega 6, 1.3 times more Carbohydrate and 4.5 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Canned Carrots Solids have similar amounts of Energy and Fiber per 500 kcal.
Both Canned All Types Kidney Beans as well as Canned Carrots Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Kidney BeansVS California Red Kidney BeansCanned CarrotsVS California Red Kidney BeansCanned Kidney BeansVS Cooked Frozen Carrots with SaltCanned CarrotsVS Cooked Frozen Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Canned Kidney BeansVS Canned Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Kidney Beans or Canned Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: