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

Weight per 500 calories

Canned Refried Beans, fat-free
633g
Carrots
1220g

Canned Refried Beans, fat-free have 1.9 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free
27%
5%
68%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Carrots
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.94%2.85g
Fat
3%2.93g
2.85 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.84%0.59g
Saturated Fat
1.2%0.39g
0.59 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
60.5%0.97g
Omega 3
1.52%0.024g
0.97 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
5%0.85g
Omega 6
7.17%1.2g
0.85 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
65.7%85.4g
Carbohydrate
90%117g
85.4 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
5.33%3.86g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.86 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
9.25%6.7g
≤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 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%7.2g
0 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%3.86g
Sucrose
%43.8g
3.86 gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
78.3%29.7g
Fiber
90%34g
29.7 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
60.4%33.8g
Protein
20.3%11.3g
33.8 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Refried Beans, fat-freevs Carrots
0%0μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
0 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
16%0.19mg
Vitamin B1
67%0.8mg
Thiamine
0.19 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
7.3%0.095mg
Vitamin B2
54.4%0.71mg
Riboflavin
0.095 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24.7%1.23mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
1.23 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
55%0.72mg
Vitamin B6
129%1.7mg
Pyridoxine
0.72 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
90%27μg
Biotin
NA μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
90%361μg
Vitamin B9
58%232μg
Folates and Folic Acid
361 μgvs232 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
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
80%72mg
Ascorbic acid
5.7 mgvs72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.7%0.25mg
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
0.25 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
10.5%12.7μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
12.7 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Canned Refried Beans, fat-freevs Carrots
21.5%215mg
Calcium
40.2%402mg
215 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
115%1.03mg
Copper
61%0.55mg
1.03 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
128%10.3mg
Iron
45.7%3.66mg
10.3 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
57.3%241mg
Magnesium
35%146mg
241 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
89.7%2.06mg
Manganese
76%1.74mg
2.06 mgvs1.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
100%703mg
Phosphorus
61%427mg
703 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
64%2177mg
Potassium
115%3902mg
2177 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
65.6%36μg
Selenium
2.2%1.2μg
36 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
148%2215mg
Sodium
56%841mg
2215 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
37.4%4.1mg
Zinc
26.6%2.93mg
4.1 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
13.5%498g
Water
29%1077g
498 gvs1077 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of Canned Refried Beans, fat-free vs Carrots:
Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehCarrotsVS Cooked TempehCanned Refried Beans, fat-freeVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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