Comparing Nutrients in 300 calories Boiled Navy Beans VS Canned Carrots with Salt

Weight per 300 calories

• Boiled Navy Beans: 214g
• Canned Carrots with Salt: 1200g

Boiled Navy Beans have 5.6 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Navy Beans or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	41% 29.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	103% 1.34mg	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	75% 300μg	27% 108μg	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	2.14% 1.93mg	36% 32.4mg	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	0.14% 0.021mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.8% 148mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.7μg	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	63.2% 5.06mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	235% 5.4mg	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	44% 309mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	24.5% 834mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	3.7% 137g	30% 1115g	3700g per day for Men 19-50 years

Boiled Navy Beans VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Navy Beans or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Boiled Navy Beans vs Canned Carrots with Salt:

• 300 calories of Boiled Navy Beans have 2.4 times more Vitamin B1 and 2.8 times more Vitamin B9 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 2.8 times more Vitamin B5, 4.5 times more Vitamin B6, 16.8 times more Vitamin C, 414.4 times more Vitamin E and 91.5 times more Vitamin K than Boiled Navy Beans.
• 300 calories of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Navy Beans vs Canned Carrots with Salt:

• 300 calories of Boiled Navy Beans have 1.3 times more Selenium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 4.8 times more Manganese, 2.6 times more Potassium, more Sodium, 1.4 times more Zinc and 8.2 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Carrots with Salt contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Navy Beans have 2.9 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 37.5 times more Sugars than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Navy Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.