Comparing Nutrients in 500 calories White Beans VS Canned Carrots with Salt

Weight per 500 calories

• White Beans: 150g
• Canned Carrots with Salt: 2000g

White Beans have 13.3 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	White Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	69.6% 90g	85.2% 111g	130g per day for Men 19-50 years
Sugars	4.37% 3.17g	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	60% 23g	79% 30g	38g per day for Men 19-50 years
Protein	62.6% 35g	23% 13g	56g per day for Men 19-50 years

Vitamins

	White Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	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	146% 583μg	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	0% 0mg	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	2.1% 0.32mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	68% 285mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	64.6% 452mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	50.2% 1859g	3700g per day for Men 19-50 years

White Beans VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of White Beans vs Canned Carrots with Salt:

• 500 calories of White Beans have 1.8 times more Vitamin B1 and 3.2 times more Vitamin B9 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 2.7 times more Vitamin B2, 15.3 times more Vitamin B3, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C, 46.9 times more Vitamin E and 23.3 times more Vitamin K than Raw White Beans.
• 500 calories of White Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Raw White 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 White Beans vs Canned Carrots with Salt:

• 500 calories of White Beans have 1.2 times more Iron, 1.8 times more Magnesium and 2.4 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.4 times more Calcium, 1.4 times more Copper, 3.3 times more Manganese, 1.3 times more Potassium, 201.5 times more Sodium and 109.4 times more Water than Raw White Beans.
• Both White Beans and Canned Carrots with Salt contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Beans have 2.7 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 15.7 times more Sugars and 1.3 times more Fiber than Raw White Beans.
• Both White Beans and Canned Carrots with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Raw White Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.