Comparing Nutrients in 500 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Carrots

Weight per 500 calories

• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 1351g
• Carrots: 1220g

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

Which food has more nutrients per 500 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	23% 0.36g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	90% 117g	130g per day for Men 19-50 years
Sugars	45% 32.6g	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	110% 42g	90% 34g	38g per day for Men 19-50 years
Protein	33.8% 19g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Carrots	Recommended Dietary Allowance
Vitamin A	875% 7878μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61% 243μg	58% 232μg	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	57% 51.4mg	80% 72mg	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	26% 3.9mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Carrots	Recommended Dietary Allowance
Calcium	28.4% 284mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	12.5% 500μg	0.98% 39μg	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	110% 8.8mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	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	71.4% 500mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	55% 1865mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	7.37% 4.05μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33% 1219g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Carrots:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Carrots:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 2.6 times more Copper, 12.8 times more Fluoride, 2.4 times more Iron, 1.4 times more Magnesium, 3.3 times more Selenium and 2.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 2.1 times more Potassium and 2.4 times more Sodium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Raw Carrots have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 15 times more Omega 3, 1.2 times more Fiber and 1.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Omega 6 and 1.8 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.