Comparing Nutrients in 300 calories Canned Kidney Beans VS ROCKSTAR Energy Drink

Weight per 300 calories

• Canned Kidney Beans: 357g
• ROCKSTAR Energy Drink: 517g

Canned Kidney Beans have 1.4 times more energy per 100g than ROCKSTAR Energy Drink. It has average energy density when compared to other foods. ROCKSTAR Energy Drink having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or ROCKSTAR Energy Drink?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
ROCKSTAR Energy Drink	3%	4%	93%

Macro Nutrients

	Canned Kidney Beans	ROCKSTAR Energy Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.17% 1.14g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	87.5% 63.4g	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	25.6% 18.6g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 13.7g	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	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	ROCKSTAR Energy Drink	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	637% 8.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	317% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	431% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	538% 7mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	813% 19.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	0% 0mg	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	ROCKSTAR Energy Drink	Recommended Dietary Allowance
Calcium	12% 121mg	0.52% 5.17mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	52.2% 4.18mg	3.23% 0.26mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	46% 321mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	0.91% 31mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	5.5% 82.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	7.53% 279g	12% 450g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs ROCKSTAR Energy Drink:

• Canned All Types Kidney Beans have more Vitamin B1, more Vitamin B9, more Vitamin C and more Vitamin K than ROCKSTAR Energy Drink.
• While ROCKSTAR Energy Drink contains 45.4 times more Vitamin B2, 34.6 times more Vitamin B3, 43.8 times more Vitamin B5, 26.5 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as ROCKSTAR Energy Drink have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs ROCKSTAR Energy Drink:

• Canned All Types Kidney Beans have 23.5 times more Calcium, more Copper, 16.2 times more Iron, more Magnesium, more Manganese, more Phosphorus, 27.3 times more Potassium, more Selenium, 12.8 times more Sodium and 6.4 times more Zinc than ROCKSTAR Energy Drink.
• While ROCKSTAR Energy Drink contains 1.6 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 10.6 times more Protein than ROCKSTAR Energy Drink.
• While ROCKSTAR Energy Drink contains 1.3 times more Carbohydrate, 9.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and ROCKSTAR Energy Drink have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as ROCKSTAR Energy Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.