Comparing Nutrients in 100 calories Canned Carrots with Salt VS Kidney Beans

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Kidney Beans: 30g

Raw All Types Kidney Beans have 13.3 times more energy per unit of mass than Drained Canned Carrots with Salt, which is high in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Canned Carrots with Salt	Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	5.24% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	0.92% 0.67g	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	15.8% 6g	19.7% 7.48g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	12.6% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Kidney Beans	Recommended Dietary Allowance
Vitamin A	248% 2232μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	5.06% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	9.17% 0.12mg	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	9% 36μg	29.6% 118μg	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	12% 11mg	1.5% 1.35mg	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	19.7% 2.96mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	32% 0.29mg	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	32% 2.56mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	13.3% 0.31mg	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	13.7% 96mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.75% 0.96μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	0.48% 7.2mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	10% 372g	0.095% 3.53g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Kidney Beans?

Lets compare vitamin content per 100 calories of Canned Carrots with Salt vs Kidney Beans:

• 100 calories of Canned Carrots with Salt have more Vitamin A, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6, 8 times more Vitamin C, 44.8 times more Vitamin E and 6.9 times more Vitamin K than Kidney Beans.
• While 100 kcal of Raw All Types Kidney Beans contain 2.2 times more Vitamin B1 and 3.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 calories of Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Salt vs Kidney Beans:

• 100 calories of Canned Carrots with Salt have 2.3 times more Calcium, 1.4 times more Copper, 5.9 times more Manganese, 1.7 times more Potassium, 1.7 times more Selenium, 134.3 times more Sodium, 1.2 times more Zinc and 105.4 times more Water than Kidney Beans.
• While 100 kcal of Raw All Types Kidney Beans contain 1.3 times more Magnesium and 1.3 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Kidney Beans contain similar levels of Iron per 100 calories.
• 100 calories of Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have 1.2 times more Carbohydrate and 14.8 times more Sugars than Kidney Beans.
• While 100 kcal of Raw All Types Kidney Beans contain 1.9 times more Omega 3 and 2.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Kidney Beans offer comparable quantities of Energy and Fiber per 100 calories.
• Both Drained Canned Carrots with Salt as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.