Comparing Nutrients in 500 calories Carrots VS Hyacinth-Young beans

Weight per 500 calories

• Carrots: 1220g
• Hyacinth-Young beans: 1087g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Carrots or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Carrots	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	0.064% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	77% 100g	130g per day for Men 19-50 years
Sugars	79.7% 58g	61% 44.3g	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	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	94% 36g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Carrots	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	20% 0.26mg	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	168% 674μg	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	80% 72mg	156% 140mg	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	53.7% 8.05mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	40.2% 402mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	56.8% 0.51mg	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	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	97% 2.23mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	29% 1077g	26% 955g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Hyacinth-Young beans:

• Raw Carrots have 21.8 times more Vitamin A, 2.1 times more Vitamin B3, 5.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.4 times more Vitamin B2, 2.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Hyacinth-Young beans have similar amounts of Vitamin B1 and Vitamin K per 500 kcal.
• Both Raw Carrots as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Hyacinth-Young beans:

• Raw Carrots have 1.4 times more Potassium and 38.7 times more Sodium than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.4 times more Calcium, 2.2 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 13.4 times more Selenium and 1.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Hyacinth-Young beans have similar amounts of Copper, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 112.2 times more Omega 6 and 1.3 times more Sugars than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Hyacinth-Young beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Carrots as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.