Comparing Nutrients in 500 calories Canned Carrots with Salt VS Boiled Great Northern Beans

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Great Northern Beans: 424g

Boiled Great Northern Beans have 4.7 times more energy per unit of mass than Drained Canned Carrots with Salt, which is average in comparison to other foods. Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Carrots with Salt or Boiled Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	22.2% 0.36g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	68.7% 89.4g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	NA	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	79% 30g	78% 29.7g	38g per day for Men 19-50 years
Protein	23% 13g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	38% 0.5mg	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	45% 180μg	108% 432μg	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	60% 54mg	6.12% 5.5mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	50% 500mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	116% 1.05mg	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	160% 13mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	95% 2.2mg	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	68.6% 480mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	48.7% 1657mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	0.56% 8.47mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	7.9% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Boiled Great Northern Beans:

• Drained Canned Carrots with Salt have more Vitamin A, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 9.8 times more Vitamin C than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 1.9 times more Vitamin B1 and 2.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Boiled Great Northern Beans:

• Drained Canned Carrots with Salt have 1.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 4.1 times more Manganese, 2.2 times more Potassium, 571.1 times more Sodium, 1.4 times more Zinc and 6.4 times more Water than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 1.3 times more Magnesium, 1.5 times more Phosphorus and 2.2 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 500 calories:

• Drained Canned Carrots with Salt have 3.6 times more Omega 6 and 1.2 times more Carbohydrate than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 1.6 times more Omega 3 and 2.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Great Northern Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Drained Canned Carrots with Salt as well as Boiled Great Northern Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.