Comparing Nutrients in 500 calories Boiled CarrotsVS Canned Black Turtle Beans

Weight per 500 calories

Boiled Carrots

1429g

Canned Black Turtle Beans

550g

Canned Black Turtle Beans have 2.6 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Canned Black Turtle Beans

26%

71%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Canned Black Turtle Beans

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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2.65%2.57g

Fat

1.64%1.6g

2.57 gvs1.6 g

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

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1.34%0.43g

Saturated Fat

1.3%0.41g

0.43 gvs0.41 g

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

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0.89%0.014g

Omega 3

19.6%0.31g

0.014 gvs0.31 g

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

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7.3%1.24g

Omega 6

2.2%0.37g

1.24 gvs0.37 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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90%117g

Carbohydrate

70%91g

117 gvs91 g

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

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68%49.3g

Sugars

1.74%1.26g

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

49.3 gvs1.26 g

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

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7.1%5.14g

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]

5.14 gvsNA g

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

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%5.7g

Glucose

5.7 gvsNA g

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

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%38.6g

Sucrose

38.6 gvsNA g

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

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113%43g

Fiber

100%38g

43 gvs38 g

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

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19.4%11g

Protein

59%33g

11 gvs33 g

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

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Vitamins

Boiled Carrotsvs Canned Black Turtle Beans

1352%12171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12171 μgvs0 μg

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

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78.6%0.94mg

Vitamin B1

64%0.77mg

Thiamine

0.94 mgvs0.77 mg

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

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48.4%0.63mg

Vitamin B2

50.7%0.66mg

Riboflavin

0.63 mgvs0.66 mg

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

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57.6%9.2mg

Vitamin B3

21.3%3.4mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs3.4 mg

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

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66.3%3.3mg

Vitamin B5

20.2%1mg

Pantothenic acid

3.3 mgvs1 mg

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

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168%2.2mg

Vitamin B6

23.2%0.3mg

Pyridoxine

2.2 mgvs0.3 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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50%200μg

Vitamin B9

83.8%335μg

Folates and Folic Acid

200 μgvs335 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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57%51.4mg

Vitamin C

16.5%15mg

Ascorbic acid

51.4 mgvs15 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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98%14.7mg

Vitamin E

22.7%3.4mg

Tocopherols and Tocotrienols

14.7 mgvs3.4 mg

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

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163%196μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

196 μgvs12.6 μg

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

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Minerals

Boiled Carrotsvs Canned Black Turtle Beans

43%429mg

Calcium

19.2%192mg

429 mgvs192 mg

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

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27%0.24mg

Copper

117%1.05mg

0.24 mgvs1.05 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

130%10.4mg

4.86 mgvs10.4 mg

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

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34%143mg

Magnesium

45.8%192mg

143 mgvs192 mg

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

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96%2.2mg

Manganese

55.7%1.3mg

2.2 mgvs1.3 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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61.2%429mg

Phosphorus

84.8%593mg

429 mgvs593 mg

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

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99%3357mg

Potassium

49.8%1692mg

3357 mgvs1692 mg

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

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18%10μg

Selenium

13%7.14μg

10 μgvs7.14 μg

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

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55.2%829mg

Sodium

141%2110mg

829 mgvs2110 mg

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

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26%2.86mg

Zinc

27%2.97mg

2.86 mgvs2.97 mg

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

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35%1288g

Water

11.2%416g

1288 gvs416 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 Carrots vs Canned Black Turtle Beans:

Boiled and Drained Carrots have more Vitamin A, 1.2 times more Vitamin B1, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 7.2 times more Vitamin B6, 3.5 times more Vitamin C, 4.3 times more Vitamin E and 15.5 times more Vitamin K than Canned Black Turtle Beans.
While Canned Black Turtle Beans contain 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Canned Black Turtle Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Boiled and Drained Carrots as well as Canned Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Carrots have 2.2 times more Calcium, 1.7 times more Manganese, 2 times more Potassium, 1.4 times more Selenium and 3.1 times more Water than Canned Black Turtle Beans.
While Canned Black Turtle Beans contain 4.3 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Sodium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Canned Black Turtle Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 3.3 times more Omega 6, 1.3 times more Carbohydrate and 39 times more Sugars than Canned Black Turtle Beans.
While Canned Black Turtle Beans contain 21.9 times more Omega 3 and 3.1 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Canned Black Turtle Beans have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled and Drained Carrots as well as Canned Black Turtle Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltCanned Black Turtle BeansVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Cranberry BeansCanned Black Turtle BeansVS Cranberry Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Canned Black Turtle Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: