Comparing Nutrients in 500 calories Carrots VS Microwaved Green Snap Beans

Weight per 500 calories

• Carrots: 1220g
• Microwaved Green Snap Beans: 1515g

Carrots have 1.2 times more energy per 100g than Microwaved Green Snap Beans. It has low energy density when compared to other foods. Microwaved Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Carrots or Microwaved Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	7.8% 7.58g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	74.7% 97g	130g per day for Men 19-50 years
Sugars	79.7% 58g	67.3% 48.8g	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	9.25% 6.7g	30.3% 22g	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	% 7.2g	% 22g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 5g	g per day for Men 19-50 years
Fiber	90% 34g	136% 51.5g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	178% 712μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	40.2% 402mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	152% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	101% 424mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	219% 5.03mg	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% 427mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	144% 4894mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	56% 841mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	52.3% 5.76mg	11mg per day for Men 19-50 years
Water	29% 1077g	37% 1364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Microwaved Green Snap Beans:

• Microwaved Green Snap Beans contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Carrots vs Microwaved Green Snap Beans:

• Raw Carrots have 18.5 times more Sodium than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 2.1 times more Calcium, 2.5 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2 times more Zinc and 1.3 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.2 times more Carbohydrate than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 2.6 times more Fat, 3.3 times more Fructose, 1.5 times more Fiber and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Energy and Sugars per 500 kcal.
• Both Raw Carrots as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.