Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Hyacinth-Young beans

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Hyacinth-Young beans: 652g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Cooked Frozen Carrots	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	46% 60g	130g per day for Men 19-50 years
Sugars	45.6% 33g	36.7% 26.6g	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	3.13% 2.27g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	70.4% 26.8g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	762% 6859μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	12% 0.16mg	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	22.3% 89μg	101% 404μg	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	20.7% 18.6mg	93% 84mg	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	54.6% 8.2mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	28.4% 284mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	34% 0.31mg	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	53.7% 4.3mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	58% 1.34mg	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% 251mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	19.8% 732g	15.5% 573g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Hyacinth-Young beans:

• 300 calories of Cooked Frozen Carrots have 24.5 times more Vitamin A, 3.9 times more Vitamin B5, 4.4 times more Vitamin B6 and 2.5 times more Vitamin E than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hyacinth-Young beans provide similar amounts of Vitamin B3 and Vitamin K per 300 calories.
• Both Boiled and Drained Frozen Carrots as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Hyacinth-Young beans:

• 300 calories of Cooked Frozen Carrots have 2.2 times more Copper, 36.7 times more Sodium and 1.3 times more Water than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.9 times more Magnesium, 1.3 times more Phosphorus and 2 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hyacinth-Young beans contain similar levels of Calcium, Iron, Manganese, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 7.8 times more Omega 3, 359.3 times more Omega 6, 1.2 times more Sugars and 1.2 times more Fiber than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6