Comparing Nutrients in 500 calories Small White Beans VS Frozen Carrots

Weight per 500 calories

• Small White Beans: 149g
• Frozen Carrots: 1389g

Small White Beans have 9.3 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Small White Beans or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Small White Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	71.3% 93g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	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	98% 37g	121% 46g	38g per day for Men 19-50 years
Protein	56% 31.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Small White 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	92% 1.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	144% 574μg	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	0% 0mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	25.7% 257mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	144% 11.5mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	95% 662mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	33.8% 1251g	3700g per day for Men 19-50 years

Small White Beans VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Small White Beans or Frozen Carrots?

Lets compare vitamin content per 500 calories of Small White Beans vs Frozen Carrots:

• 500 calories of Small White Beans have 1.8 times more Vitamin B1 and 4.1 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• 500 calories of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Small White 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 Small White Beans vs Frozen Carrots:

• 500 calories of Small White Beans have 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 2 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.9 times more Calcium, 1.4 times more Potassium, 52.9 times more Sodium and 71.8 times more Water than Raw Small White Beans.
• Both Small White Beans and Frozen Carrots contain similar levels of Copper, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Small White Beans have 1.5 times more Omega 3 and 2.9 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 8.4 times more Omega 6 than Raw Small White Beans.
• Both Small White Beans and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Small White Beans provide inadequate amounts of Omega 6