Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Boiled Mungo Beans

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Boiled Mungo Beans: 476g

Boiled Mungo Beans have 4.6 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Boiled Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	67% 87.3g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	13.2% 9.57g	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	103% 39g	80.2% 30.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	1.06% 9.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	21.2% 0.28mg	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	43.5% 174μg	112% 448μg	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	48.3% 43.5mg	5.3% 4.76mg	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	106% 16mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	67.4% 674mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	73.5% 0.66mg	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	141% 11.3mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	85.3% 1.96mg	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	62% 435mg	106% 743mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	9.33% 345g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Boiled Mungo Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Boiled Mungo Beans?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Boiled Mungo Beans:

• 500 calories of Canned Carrots with Liquids and Salt have 1399.2 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 8.8 times more Vitamin B6, 9.1 times more Vitamin C, 22.2 times more Vitamin E and 16.6 times more Vitamin K than Boiled Mungo Beans.
• While 500 kcal of Boiled Mungo Beans contain 1.7 times more Vitamin B1 and 2.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 500 calories of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Boiled Mungo Beans:

• 500 calories of Canned Carrots with Liquids and Salt have 2.7 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 5 times more Manganese, 3.4 times more Potassium, 156.5 times more Sodium, 1.6 times more Zinc and 5.9 times more Water than Boiled Mungo Beans.
• While 500 kcal of Boiled Mungo Beans contain 1.5 times more Magnesium, 1.7 times more Phosphorus and 1.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 1.3 times more Carbohydrate, 5.6 times more Sugars and 1.3 times more Fiber than Boiled Mungo Beans.
• While 500 kcal of Boiled Mungo Beans contain 9.2 times more Omega 3 and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Mungo Beans offer comparable quantities of Energy per 500 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in 500 calories.