Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Boiled Sprouted Navy Beans

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Boiled Sprouted Navy Beans: 641g

Boiled and Drained Sprouted Navy Beans have 2.1 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is average in comparison to other foods. Cooked Frozen Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	5.35% 5.2g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	120% 1.9g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	74% 96g	130g per day for Men 19-50 years
Sugars	76% 55g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	NA	38g per day for Men 19-50 years
Protein	14% 7.84g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	204% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	109% 5.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	98% 1.27mg	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	37% 149μg	170% 679μg	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	34.5% 31mg	123% 111mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	47.3% 473mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	277% 2.5mg	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	89.5% 7.16mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	169% 712mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	124% 2.86mg	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	60% 419mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	59.8% 2032mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	6% 89.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	33% 1221g	13% 487g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Boiled Sprouted Navy Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Boiled Sprouted Navy Beans:

• 500 calories of Cooked Frozen Carrots have more Vitamin A than Boiled Sprouted Navy Beans.
• While 500 kcal of Boiled and Drained Sprouted Navy Beans contain 6 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Sprouted Navy Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Boiled Sprouted Navy Beans:

• 500 calories of Cooked Frozen Carrots have 4.6 times more Calcium, 1.3 times more Potassium, 2.1 times more Selenium, 8.9 times more Sodium and 2.5 times more Water than Boiled Sprouted Navy Beans.
• While 500 kcal of Boiled and Drained Sprouted Navy Beans contain 2.3 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 500 calories of Boiled Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 3.6 times more Omega 6 than Boiled Sprouted Navy Beans.
• While 500 kcal of Boiled and Drained Sprouted Navy Beans contain 3.2 times more Omega 3 and 5.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Sprouted Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Sprouted Navy Beans provide inadequate amounts of Omega 6