Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Boiled Carrots

Weight per 500 calories

Canned Refried Beans, fat-free

633g

Boiled Carrots

1429g

Canned Refried Beans, fat-free have 2.3 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs 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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2.94%2.85g

Fat

2.65%2.57g

2.85 gvs2.57 g

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

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1.84%0.59g

Saturated Fat

1.34%0.43g

0.59 gvs0.43 g

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

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60.5%0.97g

Omega 3

0.89%0.014g

0.97 gvs0.014 g

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

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5%0.85g

Omega 6

7.3%1.24g

0.85 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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65.7%85.4g

Carbohydrate

90%117g

85.4 gvs117 g

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

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5.33%3.86g

Sugars

68%49.3g

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

3.86 gvs49.3 g

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

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0%0g

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]

0 gvs5.14 g

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

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%0g

Glucose

%5.7g

0 gvs5.7 g

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

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%3.86g

Sucrose

%38.6g

3.86 gvs38.6 g

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

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78.3%29.7g

Fiber

113%43g

29.7 gvs43 g

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

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60.4%33.8g

Protein

19.4%11g

33.8 gvs11 g

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

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Vitamins

Canned Refried Beans, fat-freevs Boiled Carrots

0%0μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

0 μgvs12171 μg

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

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16%0.19mg

Vitamin B1

78.6%0.94mg

Thiamine

0.19 mgvs0.94 mg

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

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7.3%0.095mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.095 mgvs0.63 mg

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

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14.3%2.3mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs9.2 mg

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

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24.7%1.23mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

1.23 mgvs3.3 mg

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

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55%0.72mg

Vitamin B6

168%2.2mg

Pyridoxine

0.72 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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90%361μg

Vitamin B9

50%200μg

Folates and Folic Acid

361 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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6.33%5.7mg

Vitamin C

57%51.4mg

Ascorbic acid

5.7 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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1.7%0.25mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

0.25 mgvs14.7 mg

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

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10.5%12.7μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

12.7 μgvs196 μg

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

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Minerals

Canned Refried Beans, fat-freevs Boiled Carrots

21.5%215mg

Calcium

43%429mg

215 mgvs429 mg

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

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115%1.03mg

Copper

27%0.24mg

1.03 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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128%10.3mg

Iron

60.7%4.86mg

10.3 mgvs4.86 mg

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

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57.3%241mg

Magnesium

34%143mg

241 mgvs143 mg

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

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89.7%2.06mg

Manganese

96%2.2mg

2.06 mgvs2.2 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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100%703mg

Phosphorus

61.2%429mg

703 mgvs429 mg

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

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64%2177mg

Potassium

99%3357mg

2177 mgvs3357 mg

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

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65.6%36μg

Selenium

18%10μg

36 μgvs10 μg

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

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148%2215mg

Sodium

55.2%829mg

2215 mgvs829 mg

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

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37.4%4.1mg

Zinc

26%2.86mg

4.1 mgvs2.86 mg

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

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13.5%498g

Water

35%1288g

498 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 Canned Refried Beans, fat-free vs Boiled Carrots:

Canned Refried Beans, fat-free have 1.8 times more Vitamin B9 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 5 times more Vitamin B1, 6.6 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 9 times more Vitamin C, 58.1 times more Vitamin E and 15.5 times more Vitamin K than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free vs Boiled Carrots:

Canned Refried Beans, fat-free have 4.2 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Selenium, 2.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2 times more Calcium, 1.5 times more Potassium and 2.6 times more Water than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Boiled and Drained Carrots have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Refried Beans, fat-free have 67.8 times more Omega 3 and 3.1 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Omega 6, 1.4 times more Carbohydrate, 12.8 times more Sugars, more Fructose and 1.4 times more Fiber than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Canned Refried Beans, fat-free 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:

Canned Refried Beans, fat-freeVS Cooked TempehBoiled CarrotsVS Cooked TempehCanned Refried Beans, fat-freeVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: