Comparing Nutrients in 300 calories Canned Carrots with Salt VS Canned White Beans

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Canned White Beans: 263g

Canned White Beans have 4.6 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 White Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Canned Carrots with Salt	Canned White Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0.79% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	1.04% 0.18g	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	43% 55.8g	130g per day for Men 19-50 years
Sugars	41% 29.8g	1.05% 0.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned White Beans	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	9.74% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	15% 0.2mg	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	42.8% 171μg	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	0% 0mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	6.36% 7.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned White Beans	Recommended Dietary Allowance
Calcium	30% 300mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	68% 0.61mg	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	98% 7.87mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	59% 1.36mg	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	34.2% 239mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	7.66% 4.2μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	59.6% 895mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	26.8% 2.95mg	11mg per day for Men 19-50 years
Water	30% 1115g	5% 184g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Canned White Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Carrots with Salt have more Vitamin A, 3.7 times more Vitamin B2, 22.3 times more Vitamin B3, 3.3 times more Vitamin B5, 6.8 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and 15.4 times more Vitamin K than Canned White Beans.
• While 300 kcal of Canned White Beans contain 1.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned White Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Canned White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Carrots with Salt have 1.6 times more Calcium, 2 times more Copper, 4 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Sodium and 6 times more Water than Canned White Beans.
• While 300 kcal of Canned White Beans contain 1.4 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned White Beans contain similar levels of Iron, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 39 times more Sugars and 1.4 times more Fiber than Canned White Beans.
• While 300 kcal of Canned White Beans contain 2.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned White Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Drained Canned Carrots with Salt as well as Canned White Beans provide inadequate amounts of Omega 6 in 300 calories.