Comparing Nutrients in 500 calories Broadbeans VS Frozen Carrots

Weight per 500 calories

• Broadbeans: 147g
• Frozen Carrots: 1389g

Broadbeans have 9.5 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Broadbeans or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Broadbeans	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.5g	84.4% 110g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	96% 36.7g	121% 46g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.49% 4.4μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	101% 1.3mg	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	155% 620μg	34.7% 139μg	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	2.3% 2.05mg	38.6% 34.7mg	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	0.49% 0.073mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Frozen Carrots	Recommended Dietary Allowance
Calcium	15% 151mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	114% 1.03mg	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	123% 9.82mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	103% 2.38mg	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	88% 617mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.44% 16g	33.8% 1251g	3700g per day for Men 19-50 years

Broadbeans VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broadbeans or Frozen Carrots?

Lets compare vitamin content per 500 calories of Broadbeans vs Frozen Carrots:

• 500 calories of Broadbeans have 1.3 times more Vitamin B1 and 4.5 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2241.8 times more Vitamin A, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 16.9 times more Vitamin C, 108 times more Vitamin E and 18.5 times more Vitamin K than Raw Broadbeans .
• Both Broadbeans and Frozen Carrots provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broadbeans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broadbeans vs Frozen Carrots:

• 500 calories of Broadbeans have 1.6 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.3 times more Calcium, 2.1 times more Potassium, 49.5 times more Sodium and 77.7 times more Water than Raw Broadbeans .
• Both Broadbeans and Frozen Carrots contain similar levels of Copper, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broadbeans have 3.5 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.5 times more Omega 3, 4 times more Omega 6, 1.3 times more Carbohydrate, 7.9 times more Sugars and 1.3 times more Fiber than Raw Broadbeans .
• Both Broadbeans and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Broadbeans provide inadequate amounts of Omega 3 and Omega 6