Comparing Nutrients in 300 calories Canned Refried Beans, fat-free VS Canned Carrots with Salt

Weight per 300 calories

• Canned Refried Beans, fat-free: 380g
• Canned Carrots with Salt: 1200g

Canned Refried Beans, fat-free have 3.2 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Refried Beans, fat-free	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	41% 29.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	47% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	103% 1.34mg	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	54% 216μg	27% 108μg	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	3.8% 3.4mg	36% 32.4mg	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	1% 0.15mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13% 129mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	139% 1.25mg	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	77% 6.15mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	34.4% 144mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	235% 5.4mg	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	60.2% 422mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.6μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	88.6% 1329mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	8.08% 299g	30% 1115g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Canned Refried Beans, fat-free vs Canned Carrots with Salt:

• 300 calories of Canned Refried Beans, fat-free have 2 times more Vitamin B9 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 9.5 times more Vitamin C, 58.5 times more Vitamin E and 15.5 times more Vitamin K than Canned Refried Beans, fat-free.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Canned Refried Beans, fat-free as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Refried Beans, fat-free vs Canned Carrots with Salt:

• 300 calories of Canned Refried Beans, fat-free have 1.5 times more Magnesium, 1.5 times more Phosphorus and 4.5 times more Selenium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.3 times more Calcium, 2 times more Copper, 4.4 times more Manganese, 1.6 times more Potassium, 2.2 times more Sodium, 1.3 times more Zinc and 3.7 times more Water than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Canned Carrots with Salt contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Refried Beans, fat-free have 4.4 times more Omega 3 and 2.6 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 12.8 times more Sugars than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Canned Carrots with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• Both Canned Refried Beans, fat-free as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.