Comparing Nutrients in 300 calories Canned Kidney Beans VS Citrus Flavor Sugar-free VAULT Zero Energy Drink

Weight per 300 calories

• Canned Kidney Beans: 357g
• Citrus Flavor Sugar-free VAULT Zero Energy Drink: 30000g

Canned Kidney Beans have 84 times more energy per 100g than Citrus Flavor Sugar-free VAULT Zero Energy Drink. It has average energy density when compared to other foods. Citrus Flavor Sugar-free VAULT Zero Energy Drink having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Citrus Flavor Sugar-free VAULT Zero Energy Drink?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Citrus Flavor Sugar-free VAULT Zero Energy Drink	22%	16%	62%

Macro Nutrients

	Canned Kidney Beans	Citrus Flavor Sugar-free VAULT Zero 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	24.7% 24g	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	162% 210g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Citrus Flavor Sugar-free VAULT Zero 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	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	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	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	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	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	Citrus Flavor Sugar-free VAULT Zero Energy Drink	Recommended Dietary Allowance
Calcium	12% 121mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	167% 1.5mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	0% 0mg	11mg per day for Men 19-50 years
Water	7.53% 279g	797% 29505g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Citrus Flavor Sugar-free VAULT Zero Energy Drink:

• Canned All Types Kidney Beans have more Vitamin B2, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 18.1 times more Vitamin B1 and 3.1 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Citrus Flavor Sugar-free VAULT Zero Energy Drink have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Citrus Flavor Sugar-free VAULT Zero Energy Drink:

• Canned All Types Kidney Beans have more Phosphorus and more Zinc than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 4.9 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 9.3 times more Magnesium, 18.7 times more Selenium, 4 times more Sodium and 105.9 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Citrus Flavor Sugar-free VAULT Zero Energy Drink have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3, more Sugars and more Fiber than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 11.2 times more Fat, 4.1 times more Carbohydrate and 4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Citrus Flavor Sugar-free VAULT Zero Energy Drink have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Citrus Flavor Sugar-free VAULT Zero Energy Drink have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.