Comparing Nutrients in 100 calories Canned Seasoned Snap Beans VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Canned Seasoned Snap Beans: 625g
• Canned Carrots with Liquids and Salt: 435g

Canned Carrots Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Canned Seasoned Snap Beans, which is very low in comparison to other foods. Canned Seasoned Snap Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Seasoned Snap Beans or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Seasoned Snap Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.8% 10.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.7% 9.38g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	9.26% 5.2g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	18% 163μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 113μg	8.7% 34.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.5% 19.4mg	9.66% 8.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	49.8% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.7% 2.94mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	85% 1.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	16% 589g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Seasoned Snap Beans vs Canned Carrots with Liquids and Salt:

• Canned Seasoned Snap Beans have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 16.4 times more Vitamin A, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Canned Seasoned Snap Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Seasoned Snap Beans vs Canned Carrots with Liquids and Salt:

• Canned Seasoned Snap Beans have 1.3 times more Iron, 2.1 times more Magnesium, 2.2 times more Sodium and 1.5 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Seasoned Snap Beans have 2.1 times more Fat, 11.3 times more Omega 3 and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Seasoned Snap Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Canned Seasoned Snap Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.