Comparing Nutrients in 500 calories Boiled Young Winged Bean with Salt VS Carrots

Weight per 500 calories

• Boiled Young Winged Bean with Salt: 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 - Boiled Young Winged Bean with Salt or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.36g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	33.4% 43.4g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	90% 34g	38g per day for Men 19-50 years
Protein	128% 71.8g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	6% 54μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.97mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.2% 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	118% 473μg	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	147% 132mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Carrots	Recommended Dietary Allowance
Calcium	82.4% 824mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	184% 14.7mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	97% 405mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	48.3% 338mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	109% 3703mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	216% 3243mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33% 1218g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Winged Bean with Salt vs Carrots:

• Boiled and Drained Young Winged Bean with Salt has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 188.4 times more Vitamin A, 1.4 times more Vitamin B3, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Winged Bean with Salt vs Carrots:

• Boiled and Drained Young Winged Bean with Salt has 2 times more Calcium, 4 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 12.2 times more Selenium, 3.9 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Phosphorus than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Raw Carrots have similar amounts of Copper, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Winged Bean with Salt has 3 times more Fat, 11.6 times more Omega 3, 1.7 times more Omega 6 and 6.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.7 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Young Winged Bean with Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.