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Compare Nutrients in 100 Calories Canned Yellow Snap BeansVS Carrots

Weight per 100 Calories

Canned Yellow Snap Beans
500g
Carrots
244g

Raw Carrots have 2.1 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is low in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Yellow Snap Beans or Carrots?

Macros Ratio

ProteinsFatsCarbs

Canned Yellow Snap Beans
23%
5%
72%
Carrots
9%
5%
86%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansCarrots
Vitamin A
2.78%
226%
25 μg2036.585 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.25%
13%
0.075 mg0.161 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
21.5%
11%
0.28 mg0.141 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.3%
15%
1.005 mg2.398 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
26%
0.185 mg0.337 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
26.7%
16%
24 mg14.39 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
9.67%
10.7%
1.45 mg1.61 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
164%
27%
196.5 μg32.195 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
40%
11.6%
160 μg46.341 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansCarrots
Calcium
13%
8.05%
130 mg80.488 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21%
12%
0.19 mg0.11 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
195%
NA mg7.805 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
56%
9.15%
4.5 mg0.732 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
16%
7.3%
65 mg29.268 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
43%
15%
1 mg0.349 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
13.6%
12%
95 mg85.366 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
16.6%
545 mg780.488 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
3.64%
0.44%
2 μg0.244 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
83.7%
11%
1255 mg168.293 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
13%
5.3%
1.45 mg0.585 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Canned Yellow Snap Beans vs Carrots:
Canned Yellow Snap Beans, Solids with Salt have 2 times more Vitamin B2, 1.7 times more Vitamin C, 6.1 times more Vitamin K and 3.5 times more Folate than Raw Carrots. While Raw Carrots contain 81.5 times more Vitamin A, 2.1 times more Thiamine, 2.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Canned Yellow Snap Beans, Solids with Salt. Both Canned Yellow Snap Beans, Solids with Salt and Raw Carrots have similar amounts of Vitamin E per 100 kcal.

Comparing minerals per 100 Calories for Canned Yellow Snap Beans vs Carrots:
Canned Yellow Snap Beans, Solids with Salt have 1.6 times more Calcium, 1.7 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 8.2 times more Selenium, 7.5 times more Sodium and 2.5 times more Zinc than Raw Carrots. While Raw Carrots contain 1.4 times more Potassium than Canned Yellow Snap Beans, Solids with Salt. Both Canned Yellow Snap Beans, Solids with Salt and Raw Carrots have similar amounts of Phosphorus per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansCarrots
Fat
0.52%
0.6%
0.5 g0.585 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
10%
4.05%
5.75 g2.268 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
18%
22.5 g23.366 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
5.38%
16%
3.9 g11.561 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
18%
6.5 g6.829 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.34%
0.24%
0.11 g0.078 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
9.7%
0.31%
0.155 g0.005 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.56%
1.44%
0.095 g0.244 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
12.6%
5.82%
466.5 g215.341 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Yellow Snap Beans, Solids with Salt have 2.5 times more Protein, 31 times more Omega 3 and 2.2 times more Water than Raw Carrots. While Raw Carrots contain 3 times more Sugars and 2.6 times more Omega 6 than Canned Yellow Snap Beans, Solids with Salt. Both Canned Yellow Snap Beans, Solids with Salt and Raw Carrots have similar amounts of Carbohydrate, Energy and Fiber per 100 kcal.Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Carrots have insufficient amounts of Fat in 100 kcal.