Comparing Nutrients in 300 calories Canned Kidney Beans VS Hard Lemonade Malt Beer

Weight per 300 calories

• Canned Kidney Beans: 357g
• Hard Lemonade Malt Beer: 441g

Canned Kidney Beans have 1.2 times more energy per 100g than Hard Lemonade Malt Beer. It has average energy density when compared to other foods. Hard Lemonade Malt Beer having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Hard Lemonade Malt Beer?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Hard Lemonade Malt Beer	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	34% 44.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	59.5% 43g	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	0% 0g	23.8% 17.3g	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	% 0g	% 15.7g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 9.3g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	0% 0g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	7.47% 0.097mg	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	32% 129μg	4.4% 17.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.84% 0.044μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	13.7% 12.4mg	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	0.48% 0.071mg	0.59% 0.088mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hard Lemonade Malt Beer	Recommended Dietary Allowance
Calcium	12% 121mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	3.92% 0.035mg	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	52.2% 4.18mg	1.65% 0.13mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	1.15% 0.026mg	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	46% 321mg	4.4% 31mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	2.4% 1.32μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	0.4% 0.044mg	11mg per day for Men 19-50 years
Water	7.53% 279g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Hard Lemonade Malt Beer:

• Canned All Types Kidney Beans have 15.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin K than Hard Lemonade Malt Beer.
• While Hard Lemonade Malt Beer contains 2.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Hard Lemonade Malt Beer have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Hard Lemonade Malt Beer:

• Canned All Types Kidney Beans have 6.9 times more Calcium, 13.7 times more Copper, 31.6 times more Iron, 5.5 times more Magnesium, 22.7 times more Manganese, 10.4 times more Phosphorus, 7.1 times more Potassium, 2.4 times more Selenium, 47.9 times more Sodium and 37.2 times more Zinc than Hard Lemonade Malt Beer.
• While Hard Lemonade Malt Beer contains 1.4 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and more Protein than Hard Lemonade Malt Beer.
• While Hard Lemonade Malt Beer contains 6.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Hard Lemonade Malt Beer have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Hard Lemonade Malt Beer have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.