Comparing Nutrients in 300 calories Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Weight per 300 calories

• Canned Kidney Beans: 357g
• Ready-to-drink Chocolate Almond Milk: 600g

Canned Kidney Beans have 1.7 times more energy per 100g than Ready-to-drink Chocolate Almond Milk. It has average energy density when compared to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	7.73% 7.5g	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	7.34% 1.25g	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	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	72.4% 52.5g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	NA	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	3.86% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	2.77% 0.036mg	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	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	313% 7.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42% 252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	112% 17mg	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	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	12% 121mg	113% 1128mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	44.7% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.4% 415μg	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	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	21.7% 0.5mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	34.4% 3.78mg	11mg per day for Men 19-50 years
Water	7.53% 279g	14.3% 531g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Ready-to-drink Chocolate Almond Milk?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 300 calories of Canned Kidney Beans have 3.1 times more Vitamin B1, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6, 21.4 times more Vitamin B9 and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 5.8 times more Vitamin B2, more Vitamin B12, 6.2 times more Vitamin C, more Vitamin D and 236 times more Vitamin E than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 300 calories of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 300 calories for Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 300 calories of Canned Kidney Beans have 1.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Sodium than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 9.3 times more Calcium, 2.3 times more Zinc and 1.9 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk contain similar levels of Copper per 300 calories.
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have more Omega 3, 6.4 times more Fiber and 4.9 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 3.5 times more Fat, 3.3 times more Omega 6 and 7.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3