Comparing Nutrients in 500 calories Boiled Carrots VS Boiled Young Broadbeans with Salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Boiled Young Broadbeans with Salt: 807g

Boiled and Drained Young Broadbeans with Salt have 1.8 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Boiled Young Broadbeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Boiled Carrots	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	4.16% 4.03g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	68% 49.3g	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	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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	18% 0.23mg	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	117% 468μg	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	177% 160mg	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	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

	Boiled Carrots	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	43% 429mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	53.8% 0.48mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	92% 2.1mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	149% 2234mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	35% 1288g	18.2% 675g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Boiled Young Broadbeans with Salt:

• Boiled and Drained Carrots have 107.8 times more Vitamin A, 6.2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 2.3 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Young Broadbeans with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Boiled Young Broadbeans with Salt:

• Boiled and Drained Carrots have 3 times more Calcium, 2.2 times more Potassium, 1.2 times more Selenium and 1.9 times more Water than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 2 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Sodium and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Young Broadbeans with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.3 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 102.7 times more Omega 3 and 3.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Young Broadbeans with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.