Comparing Nutrients in 300 calories Bananas VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Bananas: 337g
• Canned Red Kidney Beans with Liquids: 370g

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

Discover which food has more nutrients per 300 calories - Bananas or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Bananas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	42.3% 55g	130g per day for Men 19-50 years
Sugars	57% 41.2g	9.45% 6.85g	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	22.5% 16.3g	0% 0g	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	% 16.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 6.85g	g per day for Men 19-50 years
Fiber	23% 8.76g	42% 16g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.4μg	21.3% 85μg	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	32.6% 29.3mg	3.3% 2.96mg	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	2.25% 0.34mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.7% 17mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	60.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.4μg	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	11% 0.88mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	47% 1.08mg	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	10.6% 74mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.37mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	6.82% 253g	7.8% 289g	3700g per day for Men 19-50 years

Bananas VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bananas or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Bananas vs Canned Red Kidney Beans with Liquids:

• 300 calories of Bananas have 1.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 9.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B9 and 9 times more Vitamin K than Raw Bananas.
• Both Bananas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Bananas have insufficient amounts of Vitamin K
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Bananas vs Canned Red Kidney Beans with Liquids:

• 300 calories of Bananas have 1.3 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 6.4 times more Calcium, 2.1 times more Copper, 5.3 times more Iron, 5.3 times more Phosphorus, 281.3 times more Sodium and 4.5 times more Zinc than Raw Bananas.
• Both Bananas and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Manganese, Selenium and Water per 300 calories.
• 300 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bananas have 1.4 times more Carbohydrate, 6 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Omega 3, 1.8 times more Fiber and 5.3 times more Protein than Raw Bananas.
• Both Bananas and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Bananas provide inadequate amounts of Omega 3
• Both Raw Bananas as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.