Comparing Nutrients in 300 calories Boiled Young Winged Beans VS Canned Carrots with Salt

Weight per 300 calories

• Boiled Young Winged Beans: 790g
• Canned Carrots with Salt: 1200g

Boiled Young Winged Beans have 1.5 times more energy per 100g than Canned Carrots with Salt. It has low 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 - Boiled Young Winged Beans or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Young Winged Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	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	19.5% 25.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	75% 42g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	69% 276μg	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	86% 77.4mg	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	NA	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	48% 482mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	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	108% 8.6mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	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	28% 197mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	19.2% 711g	30% 1115g	3700g per day for Men 19-50 years

Boiled Young Winged Beans VS Canned Carrots With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Young Winged Beans vs Canned Carrots with Salt:

• 300 calories of Boiled Young Winged Beans have 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 212 times more Vitamin A, 1.3 times more Vitamin B3, 5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Young Winged Beans.
• 300 calories of Boiled Young Winged Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Winged Beans 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 Boiled Young Winged Beans vs Canned Carrots with Salt:

• 300 calories of Boiled Young Winged Beans have 1.6 times more Calcium, 2.5 times more Magnesium and 1.8 times more Selenium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4.3 times more Copper, 4.3 times more Manganese, 1.5 times more Phosphorus, 92 times more Sodium, 1.4 times more Zinc and 1.6 times more Water than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Canned Carrots with Salt contain similar levels of Iron and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Young Winged Beans have 5.5 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.6 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Canned Carrots with Salt offer comparable quantities of Energy and Omega 3 per 300 calories.
• Both Boiled and Drained Young Winged Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.