Comparing Nutrients in 300 calories Canned Green Snap Beans VS Boiled Carrots

Weight per 300 calories

• Canned Green Snap Beans: 1364g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.6 times more energy per unit of mass than Drained Solids of Canned Green Snap Beans without Salt , which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	124% 1.98g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	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	45.3% 59g	54% 70.5g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	6.2% 4.5g	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	% 3.95g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 23g	g per day for Men 19-50 years
Fiber	68% 26g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	27.3% 245μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	95% 382μg	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	42.4% 38mg	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	2.73% 0.41mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	442% 530μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	52% 518mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	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	181% 14.5mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	42.2% 177mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	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	39% 273mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	38.5% 1309mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	34.4% 1273g	21% 773g	3700g per day for Men 19-50 years

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

• Drained Solids of Canned Green Snap Beans without Salt have 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 3.2 times more Vitamin B9, 1.2 times more Vitamin C and 4.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29.8 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B3, 3.2 times more Vitamin B6 and 21.6 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without 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 Green Snap Beans vs Boiled Carrots:

• Drained Solids of Canned Green Snap Beans without Salt have 2 times more Calcium, 3.2 times more Copper, 5 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 1.6 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Potassium and 18.2 times more Sodium than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Boiled and Drained Carrots have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Solids of Canned Green Snap Beans without Salt have 4.1 times more Fat, 5.5 times more Saturated Fat, 230.7 times more Omega 3, 1.6 times more Omega 6, 1.5 times more Fructose and 2.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Sugars than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.