Comparing Nutrients in 300 calories Boiled Carrots VS Boiled Cranberry Beans

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Cranberry Beans: 221g

Boiled Cranberry Beans have 3.9 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Boiled Carrots	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	NA	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	50% 19g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	13.7% 0.18mg	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	30% 120μg	114% 457μg	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	34.3% 31mg	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% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	25.7% 257mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	56.6% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	26.3% 110mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	35.5% 0.82mg	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	36.7% 257mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	25% 854mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.2% 2.87μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.15% 2.2mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	21% 773g	3.85% 143g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.9 times more Vitamin B3, 3.8 times more Vitamin B5, 7.3 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 3.8 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Boiled Cranberry Beans:

• Boiled and Drained Carrots have 2.3 times more Calcium, 1.6 times more Manganese, 2.4 times more Potassium, 2.1 times more Selenium, 225.4 times more Sodium and 5.4 times more Water than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 3.5 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Cranberry Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 3.1 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 23.4 times more Omega 3 and 3.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Cranberry Beans have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled Cranberry Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.