Comparing Nutrients in 100 calories Canned Baked Beans VS Olive, Peanut And Corn Oil

Weight per 100 calories

• Canned Baked Beans: 95g
• Olive, Peanut And Corn Oil: 11.3g

Olive, Peanut And Corn Oil has 8.4 times more energy per unit of mass than Canned Baked Beans no Salt, which is very high in comparison to other foods. Canned Baked Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Baked Beans or Olive, Peanut And Corn Oil?

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Olive, Peanut And Corn Oil	0%	100%	0%

Macro Nutrients

	Canned Baked Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	5.08% 1.63g	32g per day for Men 19-50 years
Omega 3	4.64% 0.074g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	0% 0g	130g per day for Men 19-50 years
Sugars	10.2% 7.4g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.8% 5.24g	0% 0g	38g per day for Men 19-50 years
Protein	8.16% 4.57g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.52% 0.12mg	0% 0mg	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	5.7% 23μg	0% 0μg	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	3.3% 2.95mg	0% 0mg	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	0.95% 0.14mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	1.98% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	0% 0mg	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	3.45% 0.28mg	0.18% 0.015mg	8mg per day for Men 19-50 years
Magnesium	7.26% 30.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	14% 99mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.063% 0.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	0.021% 0.002mg	11mg per day for Men 19-50 years
Water	1.87% 69g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Baked Beans vs Olive, Peanut And Corn Oil:

• Canned Baked Beans no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Olive, Peanut And Corn Oil.
• While Olive, Peanut And Corn Oil contains 11.7 times more Vitamin E and 3.1 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Olive, Peanut And Corn Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Baked Beans vs Olive, Peanut And Corn Oil:

• Canned Baked Beans no Salt have more Calcium, more Copper, 18.8 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 589.3 times more Zinc and more Water than Olive, Peanut And Corn Oil.

Comparison of macro-nutrients per 100 calories:

• Canned Baked Beans no Salt have 1.5 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• While Olive, Peanut And Corn Oil contains 29.7 times more Fat, 16.6 times more Saturated Fat and 41.7 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Olive, Peanut And Corn Oil have similar amounts of Energy per 100 kcal.
• Both Canned Baked Beans no Salt as well as Olive, Peanut And Corn Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.