Comparing Nutrients in 500 calories Boiled Carrots VS Cooked Frozen Yellow Snap Beans

Weight per 500 calories

• Boiled Carrots: 1429g
• Cooked Frozen Yellow Snap Beans: 1786g

Boiled Carrots have 1.3 times more energy per 100g than Cooked Frozen Yellow Snap Beans. It has low energy density when compared to other foods. Boiled and Drained Frozen Yellow Snap Beans having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cooked Frozen Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Carrots	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	88.6% 115g	130g per day for Men 19-50 years
Sugars	68% 49.3g	46.3% 33.6g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	141% 53.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	82.4% 1.07mg	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	50% 200μg	103% 411μg	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	57% 51.4mg	81.3% 73.2mg	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	98% 14.7mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	567% 680μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	43% 429mg	87.5% 875mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	121% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	251% 5.77mg	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	61.2% 429mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	78% 8.57mg	11mg per day for Men 19-50 years
Water	35% 1288g	44% 1633g	3700g per day for Men 19-50 years

Boiled Carrots VS Cooked Frozen Yellow Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cooked Frozen Yellow Snap Beans?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cooked Frozen Yellow Snap Beans:

• 500 calories of Boiled Carrots have 113.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 20.6 times more Vitamin E than Cooked Frozen Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Frozen Yellow Snap Beans contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B9, 1.4 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
• 500 calories of Cooked Frozen Yellow Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Cooked Frozen Yellow Snap Beans:

• 500 calories of Boiled Carrots have 1.5 times more Potassium, 1.4 times more Selenium and 5.2 times more Sodium than Cooked Frozen Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Frozen Yellow Snap Beans contain 2 times more Calcium, 4.5 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 3 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.5 times more Sugars than Cooked Frozen Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Frozen Yellow Snap Beans contain 58.8 times more Omega 3 and 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Yellow Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Yellow Snap Beans provide inadequate amounts of Omega 6 in 500 calories.