Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Canned Refried Beans, fat-free

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Canned Refried Beans, fat-free: 633g

Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Frozen Carrots	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	5% 0.85g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	76% 55g	5.33% 3.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 3.86g	g per day for Men 19-50 years
Fiber	117% 44.6g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	14% 7.84g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Refried Beans, fat-free	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	55% 0.72mg	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	90% 361μg	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	6.33% 5.7mg	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	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	47.3% 473mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	115% 1.03mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	89.7% 2.06mg	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	100% 703mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	33% 1221g	13.5% 498g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Canned Refried Beans, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Canned Refried Beans, fat-free?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Canned Refried Beans, fat-free:

• 500 calories of Cooked Frozen Carrots have more Vitamin A, 2.1 times more Vitamin B1, 5.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 5.5 times more Vitamin C, 53.9 times more Vitamin E and 14.5 times more Vitamin K than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 2.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Canned Refried Beans, fat-free:

• 500 calories of Cooked Frozen Carrots have 2.2 times more Calcium and 2.5 times more Water than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 4.4 times more Selenium and 2.8 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans, fat-free contain similar levels of Copper, Manganese, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 4.6 times more Omega 6, 1.2 times more Carbohydrate, 14.3 times more Sugars and 1.5 times more Fiber than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.6 times more Omega 3 and 4.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans, fat-free offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6