Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Carrots

Weight per 500 calories

• Microwaved Green Snap Beans: 1515g
• Carrots: 1220g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Microwaved Green Snap Beans	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	90% 117g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	30.3% 22g	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	% 22g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 5g	% 43.8g	g per day for Men 19-50 years
Fiber	136% 51.5g	90% 34g	38g per day for Men 19-50 years
Protein	62.5% 35g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	178% 712μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	123% 111mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Microwaved Green Snap Beans	Carrots	Recommended Dietary Allowance
Calcium	83.3% 833mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	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	157% 12.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	106% 742mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	37% 1364g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Carrots:

• Microwaved Green Snap Beans have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Carrots.
• Both Microwaved Green Snap Beans and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Carrots:

• Microwaved Green Snap Beans have 2.1 times more Calcium, 2.5 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2 times more Zinc and 1.3 times more Water than Raw Carrots.
• While Raw Carrots contain 18.5 times more Sodium than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 500 calories:

• Microwaved Green Snap Beans have 2.6 times more Fat, 3.3 times more Fructose, 1.5 times more Fiber and 3.1 times more Protein than Raw Carrots.
• Both Microwaved Green Snap Beans and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Microwaved Green Snap Beans as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.