Comparing Nutrients in 300 calories Canned Kidney Beans VS Shelf Stable Unsweetened Almond Milk

Weight per 300 calories

• Canned Kidney Beans: 357g
• Shelf Stable Unsweetened Almond Milk: 2000g

Canned Kidney Beans have 5.6 times more energy per 100g than Shelf Stable Unsweetened Almond Milk. It has average energy density when compared to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Canned Kidney Beans	Shelf Stable Unsweetened 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	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	5% 1.6g	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	29.6% 5.04g	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	20% 26g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	22.3% 16.2g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 16.2g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Shelf Stable Unsweetened Almond Milk	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68% 20.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 129μg	5% 20μg	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	4.76% 4.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	137% 820IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	844% 127mg	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	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	12% 121mg	368% 3680mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	44.4% 0.4mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	34.8% 0.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	96% 1440mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.53% 279g	52% 1931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Shelf Stable Unsweetened Almond Milk:

• Canned All Types Kidney Beans have more Vitamin B1, 2.5 times more Vitamin B5, more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D and 1772.4 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Shelf Stable Unsweetened Almond Milk have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Shelf Stable Unsweetened Almond Milk:

• Canned All Types Kidney Beans have 1.2 times more Copper, 1.8 times more Phosphorus, 1.6 times more Selenium and 1.4 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 30.3 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 1.6 times more Potassium, 1.4 times more Sodium and 6.9 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Shelf Stable Unsweetened Almond Milk have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3, 2 times more Carbohydrate, 3.8 times more Fiber and 2.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 9 times more Fat, 3.2 times more Saturated Fat, 13.3 times more Omega 6 and 2.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Shelf Stable Unsweetened Almond Milk have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.