Comparing Nutrients in 500 calories Canned Pinto Beans Rinsed VS Boiled Carrots

Weight per 500 calories

• Canned Pinto Beans Rinsed: 427g
• Boiled Carrots: 1429g

Canned Pinto Beans Rinsed have 3.3 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Pinto Beans Rinsed or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.15g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	53.7% 30g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	168% 2.2mg	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	22.4% 89.7μg	50% 200μg	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	0.47% 0.43mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Boiled Carrots	Recommended Dietary Allowance
Calcium	27.4% 274mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	68% 5.43mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	96% 2.2mg	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	58.6% 410mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.1% 299g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pinto Beans Rinsed vs Boiled Carrots:

• Boiled and Drained Carrots contain 4.4 times more Vitamin B1, 7.7 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B9 and 120.3 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pinto Beans Rinsed vs Boiled Carrots:

• Canned Pinto Beans, Rinsed Solids have 4.6 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 1.4 times more Manganese, 3.4 times more Potassium and 4.3 times more Water than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Pinto Beans, Rinsed Solids have 2.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.