Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Canned Yellow Snap Beans with Liquids

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Canned Yellow Snap Beans with Liquids: 3333g

Cooked Frozen Carrots have 2.5 times more energy per 100g than Canned Yellow Snap Beans with Liquids. It has low energy density when compared to other foods. Canned Yellow Snap Beans Solids and Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Cooked Frozen Carrots	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	3.92% 0.67g	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	89.7% 117g	130g per day for Men 19-50 years
Sugars	76% 55g	28.5% 20.7g	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	132% 50g	38g per day for Men 19-50 years
Protein	14% 7.84g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	77% 1mg	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	150% 600μg	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	148% 133mg	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	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	867% 1040μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	47.3% 473mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	259% 2.33mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	486% 11mg	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	90% 633mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	96% 3267mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	33% 1221g	85.3% 3156g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Canned Yellow Snap Beans With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Carrots have 85.7 times more Vitamin A and 1.8 times more Vitamin E than Canned Yellow Snap Beans with Liquids.
• While 500 kcal of Canned Yellow Snap Beans Solids and Liquids contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 4 times more Vitamin B9, 4.3 times more Vitamin C and 5.7 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Yellow Snap Beans with Liquids provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Canned Yellow Snap Beans with Liquids:

• 500 calories of Cooked Frozen Carrots have 1.2 times more Selenium and 1.7 times more Sodium than Canned Yellow Snap Beans with Liquids.
• While 500 kcal of Canned Yellow Snap Beans Solids and Liquids contain 1.7 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Zinc and 2.6 times more Water than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 5.9 times more Omega 6 and 2.7 times more Sugars than Canned Yellow Snap Beans with Liquids.
• While 500 kcal of Canned Yellow Snap Beans Solids and Liquids contain 1.8 times more Omega 3 and 3.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Yellow Snap Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Canned Yellow Snap Beans with Liquids provide inadequate amounts of Omega 6