Comparing Nutrients in 500 calories Boiled Kidney BeansVS Canned Carrots

Weight per 500 calories

Boiled Kidney Beans

394g

Canned Carrots

2000g

Boiled Kidney Beans have 5.1 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 - Boiled Kidney Beans or Canned Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Canned Carrots

10%

84%

500 kcal ▼

Macro Nutrients

Boiled 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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2.03%1.97g

Fat

3.9%3.8g

1.97 gvs3.8 g

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

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0.9%0.29g

Saturated Fat

2.25%0.72g

0.29 gvs0.72 g

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

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42%0.67g

Omega 3

13.8%0.22g

0.67 gvs0.22 g

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

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2.5%0.43g

Omega 6

9.3%1.58g

0.43 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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69%89.8g

Carbohydrate

85.2%111g

89.8 gvs111 g

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

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1.74%1.26g

Sugars

68.4%49.6g

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

1.26 gvs49.6 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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66.3%25g

Fiber

79%30g

25 gvs30 g

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

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61%34g

Protein

23%13g

34 gvs13 g

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

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Vitamins

Boiled Kidney Beansvs Canned Carrots

0%0μg

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

0 μgvs11160 μg

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

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52.5%0.63mg

Vitamin B1

30%0.36mg

Thiamine

0.63 mgvs0.36 mg

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

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17.6%0.23mg

Vitamin B2

46%0.6mg

Riboflavin

0.23 mgvs0.6 mg

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

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14.2%2.28mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs11 mg

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

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17.3%0.87mg

Vitamin B5

54%2.7mg

Pantothenic acid

0.87 mgvs2.7 mg

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

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36.3%0.47mg

Vitamin B6

172%2.24mg

Pyridoxine

0.47 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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128%512μg

Vitamin B9

45%180μg

Folates and Folic Acid

512 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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5.25%4.72mg

Vitamin C

60%54mg

Ascorbic acid

4.72 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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27.6%33μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

33 μgvs196 μg

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

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Minerals

Boiled Kidney Beansvs Canned Carrots

13.8%138mg

Calcium

50%500mg

138 mgvs500 mg

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

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94%0.85mg

Copper

231%2.08mg

0.85 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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109%8.74mg

Iron

160%13mg

8.74 mgvs13 mg

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

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39.4%165mg

Magnesium

38%160mg

165 mgvs160 mg

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

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73.6%1.7mg

Manganese

391%9mg

1.7 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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77.6%543mg

Phosphorus

68.6%480mg

543 mgvs480 mg

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

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47%1594mg

Potassium

105%3580mg

1594 mgvs3580 mg

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

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7.87%4.33μg

Selenium

14.5%8μg

4.33 μgvs8 μg

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

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0.26%3.94mg

Sodium

56%840mg

3.94 mgvs840 mg

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

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35.8%3.94mg

Zinc

47.3%5.2mg

3.94 mgvs5.2 mg

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

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7.12%264g

Water

50.2%1859g

264 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 Boiled Kidney Beans vs Canned Carrots:

Boiled All Types Kidney Beans have 1.7 times more Vitamin B1 and 2.8 times more Vitamin B9 than Canned Carrots Solids.
While Canned Carrots Solids contain more Vitamin A, 2.6 times more Vitamin B2, 4.9 times more Vitamin B3, 3.1 times more Vitamin B5, 4.7 times more Vitamin B6, 11.4 times more Vitamin C, 125.3 times more Vitamin E and 5.9 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled 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 Boiled Kidney Beans vs Canned Carrots:

Canned Carrots Solids contain 3.6 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 5.3 times more Manganese, 2.2 times more Potassium, 1.8 times more Selenium, 213.4 times more Sodium, 1.3 times more Zinc and 7.1 times more Water than Boiled All Types Kidney Beans.
Both Boiled 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:

Boiled All Types Kidney Beans have 3 times more Omega 3 and 2.7 times more Protein than Canned Carrots Solids.
While Canned Carrots Solids contain 3.7 times more Omega 6 and 39.4 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned Carrots Solids have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled 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:

Boiled Kidney BeansVS Canned Kidney BeansCanned CarrotsVS Canned Kidney BeansBoiled Kidney BeansVS Cooked Frozen Carrots with SaltCanned CarrotsVS Cooked Frozen Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Canned Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: