Comparing Nutrients in 100 calories Canned Carrots with Salt VS Canned Refried Beans, fat-free

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Canned Refried Beans, fat-free: 127g

Canned Refried Beans, fat-free have 3.2 times more energy per unit of mass than Drained Canned Carrots with Salt, which is average 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 Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Canned Carrots with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13% 17g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	1.07% 0.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	15.8% 6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Refried Beans, fat-free	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	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	11% 0.14mg	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	18% 72μg	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	1.27% 1.14mg	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	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	10% 100mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	23% 0.21mg	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	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	18% 0.41mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	7.48% 0.82mg	11mg per day for Men 19-50 years
Water	10% 372g	2.7% 100g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Canned Refried Beans, Fat-free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Canned Refried Beans, fat-free?

Lets compare vitamin content per 100 calories of Canned Carrots with Salt vs Canned Refried Beans, fat-free:

• 100 calories of Canned Carrots with Salt have more Vitamin A, 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 9.5 times more Vitamin C, 58.5 times more Vitamin E and 15.5 times more Vitamin K than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Salt vs Canned Refried Beans, fat-free:

• 100 calories of Canned Carrots with Salt have 2.3 times more Calcium, 2 times more Copper, 1.2 times more Iron, 4.4 times more Manganese, 1.6 times more Potassium, 2.2 times more Sodium, 1.3 times more Zinc and 3.7 times more Water than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 1.5 times more Magnesium, 1.5 times more Phosphorus and 4.5 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have 1.3 times more Carbohydrate and 12.8 times more Sugars than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 4.4 times more Omega 3 and 2.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Refried Beans, fat-free offer comparable quantities of Energy and Fiber per 100 calories.
• Both Drained Canned Carrots with Salt as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 100 calories.