Comparing Nutrients in 500 calories Green Snap BeansVS Boiled Carrots

Weight per 500 calories

Green Snap Beans

1613g

Boiled Carrots

1429g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Green Snap 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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3.66%3.55g

Fat

2.65%2.57g

3.55 gvs2.57 g

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

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2.52%0.81g

Saturated Fat

1.34%0.43g

0.81 gvs0.43 g

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

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69.6%1.1g

Omega 3

0.89%0.014g

1.1 gvs0.014 g

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

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4.17%0.71g

Omega 6

7.3%1.24g

0.71 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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86.5%112g

Carbohydrate

90%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

68%49.3g

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

52.6 gvs49.3 g

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

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31%22.4g

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]

22.4 gvs5.14 g

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

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%24.4g

Glucose

%5.7g

24.4 gvs5.7 g

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

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%5.8g

Sucrose

%38.6g

5.8 gvs38.6 g

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

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115%43.5g

Fiber

113%43g

43.5 gvs43 g

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

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52.7%29.5g

Protein

19.4%11g

29.5 gvs11 g

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

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Vitamins

Green Snap Beansvs Boiled Carrots

62.7%565μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

565 μgvs12171 μg

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

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110%1.32mg

Vitamin B1

78.6%0.94mg

Thiamine

1.32 mgvs0.94 mg

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

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129%1.68mg

Vitamin B2

48.4%0.63mg

Riboflavin

1.68 mgvs0.63 mg

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

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74%12mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

12 mgvs9.2 mg

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

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72.6%3.63mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

3.63 mgvs3.3 mg

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

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175%2.27mg

Vitamin B6

168%2.2mg

Pyridoxine

2.27 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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133%532μg

Vitamin B9

50%200μg

Folates and Folic Acid

532 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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219%197mg

Vitamin C

57%51.4mg

Ascorbic acid

197 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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44%6.6mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

6.6 mgvs14.7 mg

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

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578%694μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

694 μgvs196 μg

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

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Minerals

Green Snap Beansvs Boiled Carrots

59.7%597mg

Calcium

43%429mg

597 mgvs429 mg

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

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124%1.1mg

Copper

27%0.24mg

1.1 mgvs0.24 mg

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

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7.66%306μg

Fluoride

17%679μg

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

306 μgvs679 μg

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

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208%16.6mg

Iron

60.7%4.86mg

16.6 mgvs4.86 mg

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

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96%403mg

Magnesium

34%143mg

403 mgvs143 mg

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

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151%3.5mg

Manganese

96%2.2mg

3.5 mgvs2.2 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

61.2%429mg

613 mgvs429 mg

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

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100%3403mg

Potassium

99%3357mg

3403 mgvs3357 mg

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

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17.6%9.68μg

Selenium

18%10μg

9.68 μgvs10 μg

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

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6.45%97mg

Sodium

55.2%829mg

97 mgvs829 mg

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

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35%3.87mg

Zinc

26%2.86mg

3.87 mgvs2.86 mg

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

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39.4%1457g

Water

35%1288g

1457 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 Green Snap Beans vs Boiled Carrots:

Raw Green Snap Beans have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B9, 3.8 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 21.6 times more Vitamin A and 2.2 times more Vitamin E than Raw Green Snap Beans.
Both Raw Green Snap Beans and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raw Green Snap 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 Green Snap Beans vs Boiled Carrots:

Raw Green Snap Beans have 1.4 times more Calcium, 4.6 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Fluoride and 8.6 times more Sodium than Raw Green Snap Beans.
Both Raw Green Snap Beans and Boiled and Drained Carrots have similar amounts of Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Snap Beans have 77.9 times more Omega 3, 4.4 times more Fructose and 2.7 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Omega 6 than Raw Green Snap Beans.
Both Raw Green Snap Beans and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Raw Green Snap 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:

Green Snap BeansVS Boiled Green Snap BeansBoiled CarrotsVS Boiled Green Snap BeansGreen Snap BeansVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Green Snap BeansVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: