Comparing Nutrients in 500 calories Canned Green Snap Beans with Liquids VS Carrots

Weight per 500 calories

• Canned Green Snap Beans with Liquids: 3333g
• Carrots: 1220g

Raw Carrots have 2.7 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids, which is low in comparison to other foods. Canned Green Snap Beans with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	132% 50g	90% 34g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	59.3% 533μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 600μg	58% 232μg	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	126% 113mg	80% 72mg	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	31% 4.67mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Carrots	Recommended Dietary Allowance
Calcium	80% 800mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	375% 30mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	76% 1.74mg	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	90% 633mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	90% 3067mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	85.3% 3156g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Green Snap Beans with Liquids vs Carrots:

• Canned Green Snap Beans Solids and Liquids have 2.4 times more Vitamin B2, 2.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 19.1 times more Vitamin A, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Snap Beans with Liquids vs Carrots:

• Canned Green Snap Beans Solids and Liquids have 2 times more Calcium, 4.3 times more Copper, 8.2 times more Iron, 3 times more Magnesium, 6.4 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium, 2.3 times more Zinc and 2.9 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 1.8 times more Sodium than Canned Green Snap Beans Solids and Liquids.

Comparison of macro-nutrients per 500 calories:

• Canned Green Snap Beans Solids and Liquids have 43.7 times more Omega 3, 1.5 times more Fiber and 2.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Omega 6 than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.