Comparing Nutrients in 500 calories Canned Black Turtle Beans VS Frozen Carrots

Weight per 500 calories

• Canned Black Turtle Beans: 550g
• Frozen Carrots: 1389g

Canned Black Turtle Beans have 2.5 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Canned Black Turtle Beans or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Black Turtle Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	84.4% 110g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	100% 38g	121% 46g	38g per day for Men 19-50 years
Protein	59% 33g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	101% 1.3mg	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	83.8% 335μg	34.7% 139μg	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	16.5% 15mg	38.6% 34.7mg	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	22.7% 3.4mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	19.2% 192mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	114% 1.03mg	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	130% 10.4mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	103% 2.38mg	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	84.8% 593mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	11.2% 416g	33.8% 1251g	3700g per day for Men 19-50 years

Canned Black Turtle Beans VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Black Turtle Beans or Frozen Carrots?

Lets compare vitamin content per 500 calories of Canned Black Turtle Beans vs Frozen Carrots:

• 500 calories of Canned Black Turtle Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.4 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4.4 times more Vitamin B6, 2.3 times more Vitamin C, 2.3 times more Vitamin E and 19.3 times more Vitamin K than Canned Black Turtle Beans.
• 500 calories of Canned Black Turtle Beans have insufficient amounts of Vitamin A
• Both Canned Black Turtle Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Black Turtle Beans vs Frozen Carrots:

• 500 calories of Canned Black Turtle Beans have 1.7 times more Iron, 1.3 times more Phosphorus and 2.2 times more Sodium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.6 times more Calcium, 1.9 times more Manganese, 1.9 times more Potassium, 1.4 times more Selenium, 1.5 times more Zinc and 3 times more Water than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Frozen Carrots contain similar levels of Copper and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Black Turtle Beans have 1.3 times more Omega 3 and 3.1 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 9.2 times more Omega 6 and 52.3 times more Sugars than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Canned Black Turtle Beans provide inadequate amounts of Omega 6