Comparing Nutrients in 300 calories Canned Baked Beans VS Boiled Carrots

Weight per 300 calories

• Canned Baked Beans: 286g
• Boiled Carrots: 857g

Canned Baked Beans have 3 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Baked Beans or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Baked Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	101% 1.3mg	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	17% 68.6μg	30% 120μg	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	9.84% 8.86mg	34.3% 31mg	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	2.86% 0.43mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	10.4% 0.83mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.8% 91mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	57.8% 1.33mg	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	42.4% 297mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.86mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	5.6% 207g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Baked Beans vs Boiled Carrots:

• Boiled and Drained Carrots contain 511.2 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9, 3.5 times more Vitamin C, 20.6 times more Vitamin E and 51.4 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Baked Beans vs Boiled Carrots:

• Canned Baked Beans no Salt have 4 times more Copper, 2.1 times more Selenium and 2.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 3.5 times more Iron, 2.4 times more Potassium, 174 times more Sodium and 3.7 times more Water than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Boiled and Drained Carrots have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Baked Beans no Salt have 26 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Omega 6, 1.3 times more Sugars and 1.6 times more Fiber than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Baked Beans no Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.