Comparing Nutrients in 500 calories Green Snap BeansVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Green Snap Beans

1613g

Canned Carrots with Liquids and Salt

2174g

Green Snap Beans have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Green Snap Beans or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Green Snap Beansvs Canned Carrots with Liquids and Salt

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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3.66%3.55g

Fat

3.14%3.04g

3.55 gvs3.04 g

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

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2.52%0.81g

Saturated Fat

1.7%0.54g

0.81 gvs0.54 g

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

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69.6%1.1g

Omega 3

11%0.17g

1.1 gvs0.17 g

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

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4.17%0.71g

Omega 6

7.16%1.2g

0.71 gvs1.2 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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86.5%112g

Carbohydrate

89.8%117g

112 gvs117 g

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

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72.5%52.6g

Sugars

73.8%53.5g

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

52.6 gvs53.5 g

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

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31%22.4g

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]

22.4 gvsNA g

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

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%24.4g

Glucose

24.4 gvsNA g

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

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%5.8g

Sucrose

5.8 gvsNA g

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

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115%43.5g

Fiber

103%39g

43.5 gvs39 g

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

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52.7%29.5g

Protein

22.5%12.6g

29.5 gvs12.6 g

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

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Vitamins

Green Snap Beansvs Canned Carrots with Liquids and Salt

62.7%565μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

565 μgvs13326 μg

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

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110%1.32mg

Vitamin B1

34.4%0.41mg

Thiamine

1.32 mgvs0.41 mg

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

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129%1.68mg

Vitamin B2

45%0.59mg

Riboflavin

1.68 mgvs0.59 mg

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

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74%12mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

12 mgvs9.15 mg

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

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72.6%3.63mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

3.63 mgvs3.02 mg

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

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175%2.27mg

Vitamin B6

187%2.43mg

Pyridoxine

2.27 mgvs2.43 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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133%532μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

532 μgvs174 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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219%197mg

Vitamin C

48.3%43.5mg

Ascorbic acid

197 mgvs43.5 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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44%6.6mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

6.6 mgvs16 mg

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

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578%694μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

694 μgvs213 μg

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

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Minerals

Green Snap Beansvs Canned Carrots with Liquids and Salt

59.7%597mg

Calcium

67.4%674mg

597 mgvs674 mg

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

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124%1.1mg

Copper

249%2.24mg

1.1 mgvs2.24 mg

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

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7.66%306μg

Fluoride

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

306 μgvsNA μg

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

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208%16.6mg

Iron

141%11.3mg

16.6 mgvs11.3 mg

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

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96%403mg

Magnesium

46.6%196mg

403 mgvs196 mg

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

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151%3.5mg

Manganese

425%9.8mg

3.5 mgvs9.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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1491%671μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

671 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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87.6%613mg

Phosphorus

62%435mg

613 mgvs435 mg

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

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100%3403mg

Potassium

111%3761mg

3403 mgvs3761 mg

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

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17.6%9.68μg

Selenium

16%8.7μg

9.68 μgvs8.7 μg

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

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6.45%97mg

Sodium

348%5217mg

97 mgvs5217 mg

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

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35%3.87mg

Zinc

57.3%6.3mg

3.87 mgvs6.3 mg

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

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39.4%1457g

Water

54.6%2022g

1457 gvs2022 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 Green Snap Beans vs Canned Carrots with Liquids and Salt:

Raw Green Snap Beans have 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 3.1 times more Vitamin B9, 4.5 times more Vitamin C and 3.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 23.6 times more Vitamin A and 2.4 times more Vitamin E than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Green Snap Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Snap Beans vs Canned Carrots with Liquids and Salt:

Raw Green Snap Beans have 1.5 times more Iron, 2.1 times more Magnesium and 1.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2 times more Copper, 2.8 times more Manganese, 53.9 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Snap Beans have 6.4 times more Omega 3 and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Omega 6 than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Raw Green Snap Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green Snap BeansVS Boiled Green Snap BeansCanned Carrots with Liquids and SaltVS Boiled Green Snap BeansGreen Snap BeansVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Green Snap BeansVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Green Snap Beans or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: