Comparing Nutrients in 500 calories Cooked Frozen Yellow Snap Beans VS Canned Carrots with Salt

Weight per 500 calories

• Cooked Frozen Yellow Snap Beans: 1786g
• Canned Carrots with Salt: 2000g

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

Discover which food has more nutrients per 500 calories - Cooked Frozen Yellow Snap Beans or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans	18%	5%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	85.2% 111g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	68.4% 49.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	79% 30g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	12% 107μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	172% 2.24mg	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	103% 411μg	45% 180μg	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	81.3% 73.2mg	60% 54mg	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	4.76% 0.71mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	567% 680μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	87.5% 875mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	231% 2.08mg	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	196% 15.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	391% 9mg	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	79% 554mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	44% 1633g	50.2% 1859g	3700g per day for Men 19-50 years

Cooked Frozen Yellow Snap Beans VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Yellow Snap Beans or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Yellow Snap Beans vs Canned Carrots with Salt:

• 500 calories of Cooked Frozen Yellow Snap Beans have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B9, 1.4 times more Vitamin C and 3.5 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 104.2 times more Vitamin A, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 20.7 times more Vitamin E than Boiled and Drained Frozen Yellow Snap Beans.
• 500 calories of Cooked Frozen Yellow Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Yellow Snap Beans vs Canned Carrots with Salt:

• 500 calories of Cooked Frozen Yellow Snap Beans have 1.8 times more Calcium, 1.2 times more Iron, 2.7 times more Magnesium and 1.6 times more Zinc than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.9 times more Copper, 1.6 times more Manganese, 1.6 times more Potassium and 30.1 times more Sodium than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Canned Carrots with Salt contain similar levels of Phosphorus, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Yellow Snap Beans have 3.8 times more Omega 3, 1.8 times more Fiber and 2.1 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.5 times more Sugars than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.