Comparing Nutrients in 500 calories CarrotsVS Boiled White Beans

Weight per 500 calories

Carrots

1220g

Boiled White Beans

360g

Boiled White Beans have 3.4 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled White Beans

27%

71%

500 kcal ▼

Macro Nutrients

Carrotsvs Boiled White 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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3%2.93g

Fat

1.3%1.26g

2.93 gvs1.26 g

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

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1.2%0.39g

Saturated Fat

1.02%0.33g

0.39 gvs0.33 g

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

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1.52%0.024g

Omega 3

15.5%0.25g

0.024 gvs0.25 g

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

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7.17%1.2g

Omega 6

1.76%0.3g

1.2 gvs0.3 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

69.4%90g

117 gvs90 g

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

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79.7%58g

Sugars

1.7%1.22g

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

58 gvs1.22 g

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

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9.25%6.7g

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]

6.7 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%43.8g

Sucrose

43.8 gvsNA g

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

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90%34g

Fiber

59.6%22.7g

34 gvs22.7 g

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

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20.3%11.3g

Protein

62.5%35g

11.3 gvs35 g

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

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Vitamins

Carrotsvs Boiled White Beans

1131%10183μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10183 μgvs0 μg

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

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67%0.8mg

Vitamin B1

35.4%0.42mg

Thiamine

0.8 mgvs0.42 mg

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

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54.4%0.71mg

Vitamin B2

12.7%0.17mg

Riboflavin

0.71 mgvs0.17 mg

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

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75%12mg

Vitamin B3

3.15%0.5mg

Niacin, nicotinic acid, niacinamide

12 mgvs0.5 mg

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

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66.6%3.33mg

Vitamin B5

16.5%0.82mg

Pantothenic acid

3.33 mgvs0.82 mg

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

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129%1.7mg

Vitamin B6

25.7%0.33mg

Pyridoxine

1.7 mgvs0.33 mg

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

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90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58%232μg

Vitamin B9

73%291μg

Folates and Folic Acid

232 μgvs291 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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80%72mg

Vitamin C

0%0mg

Ascorbic acid

72 mgvs0 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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53.7%8.05mg

Vitamin E

22.5%3.4mg

Tocopherols and Tocotrienols

8.05 mgvs3.4 mg

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

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134%161μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

161 μgvs12.6 μg

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

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Minerals

Carrotsvs Boiled White Beans

40.2%402mg

Calcium

32.4%324mg

402 mgvs324 mg

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

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61%0.55mg

Copper

115%1.03mg

0.55 mgvs1.03 mg

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

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0.98%39μg

Fluoride

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

39 μgvsNA μg

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

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45.7%3.66mg

Iron

166%13.3mg

3.66 mgvs13.3 mg

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

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35%146mg

Magnesium

54%227mg

146 mgvs227 mg

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

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76%1.74mg

Manganese

99%2.3mg

1.74 mgvs2.3 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%427mg

Phosphorus

58%406mg

427 mgvs406 mg

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

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115%3902mg

Potassium

59.4%2018mg

3902 mgvs2018 mg

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

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2.2%1.2μg

Selenium

8.5%4.68μg

1.2 μgvs4.68 μg

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

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56%841mg

Sodium

1.44%21.6mg

841 mgvs21.6 mg

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

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26.6%2.93mg

Zinc

45%4.96mg

2.93 mgvs4.96 mg

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

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29%1077g

Water

6.13%227g

1077 gvs227 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 Carrots vs Boiled White Beans:

Raw Carrots have more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 23.8 times more Vitamin B3, 4 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 12.8 times more Vitamin K than Boiled White Beans.
While Boiled White Beans contain 1.3 times more Vitamin B9 than Raw Carrots.
Both Raw Carrots as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled White Beans:

Raw Carrots have 1.2 times more Calcium, 1.9 times more Potassium, 39 times more Sodium and 4.7 times more Water than Boiled White Beans.
While Boiled White Beans contain 1.9 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 3.8 times more Selenium and 1.7 times more Zinc than Raw Carrots.
Both Raw Carrots and Boiled White Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 4.1 times more Omega 6, 1.3 times more Carbohydrate, 47.3 times more Sugars and 1.5 times more Fiber than Boiled White Beans.
While Boiled White Beans contain 10.2 times more Omega 3 and 3.1 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled White Beans have similar amounts of Energy per 500 kcal.
Both Raw Carrots as well as Boiled White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsBoiled White BeansVS Boiled CarrotsCarrotsVS Canned White BeansBoiled White BeansVS Canned White Beans

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Boiled White Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: