Comparing Nutrients in 300 calories Canned Carrots with Salt VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids 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 300 calories - Canned Carrots with Salt or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Carrots with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	42.3% 55g	130g per day for Men 19-50 years
Sugars	41% 29.8g	9.45% 6.85g	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	% 6.85g	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	22.8% 0.3mg	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	27% 108μg	21.3% 85μg	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	36% 32.4mg	3.3% 2.96mg	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	59.2% 8.9mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	30% 300mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	60.5% 0.54mg	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	96% 7.68mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	47% 1.08mg	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	41% 288mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	30% 1115g	7.8% 289g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Canned Red Kidney Beans with Liquids:

• 300 calories of Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6, 1.3 times more Vitamin B9, 10.9 times more Vitamin C, 119.9 times more Vitamin E and 7.7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Vitamin B1 than Drained Canned Carrots with Salt.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Canned Red Kidney Beans with Liquids:

• 300 calories of Canned Carrots with Salt have 2.8 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 5 times more Manganese, 2.2 times more Potassium, 3.1 times more Sodium, 1.4 times more Zinc and 3.9 times more Water than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 1.2 times more Carbohydrate and 4.3 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Omega 3 and 2.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Fiber per 300 calories.
• Both Drained Canned Carrots with Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.