Comparing Nutrients in 500 calories Canned White Beans VS Cooked Frozen Carrots

Weight per 500 calories

• Canned White Beans: 439g
• Cooked Frozen Carrots: 1351g

Canned White Beans have 3.1 times more energy per 100g than Cooked Frozen Carrots. It has average energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned White Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	80.4% 104g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	55.4% 21g	117% 44.6g	38g per day for Men 19-50 years
Protein	57% 32g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	87.3% 1.14mg	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	71.3% 285μg	37% 149μg	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	34.5% 31mg	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	23% 3.46mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	32% 320mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	123% 1.1mg	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	164% 13mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	98% 2.26mg	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	57% 399mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	99% 1491mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	8.3% 307g	33% 1221g	3700g per day for Men 19-50 years

Canned White Beans VS Cooked Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Canned White Beans have 1.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 3.1 times more Vitamin B2, 11.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C, 3.9 times more Vitamin E and 14.4 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Cooked Frozen Carrots provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned White Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned White Beans vs Cooked Frozen Carrots:

• 500 calories of Canned White Beans have 1.8 times more Iron, 1.5 times more Magnesium and 1.9 times more Sodium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.5 times more Calcium, 1.3 times more Potassium and 4 times more Water than Canned White Beans.
• Both Canned White Beans and Cooked Frozen Carrots contain similar levels of Copper, Manganese, Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned White Beans have 4.1 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2.4 times more Omega 3, 13.3 times more Omega 6, 43.3 times more Sugars and 2.1 times more Fiber than Canned White Beans.
• Both Canned White Beans and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned White Beans provide inadequate amounts of Omega 6