Comparing Nutrients in 300 calories Canned Kidney Beans VS Carambola

Weight per 300 calories

• Canned Kidney Beans: 357g
• Carambola: 968g

Canned Kidney Beans have 2.7 times more energy per 100g than Carambola. It has average energy density when compared to other foods. Raw StarFruit having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Carambola?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Carambola	12%	9%	79%

Macro Nutrients

	Canned Kidney Beans	Carambola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	8.94% 1.5g	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% 65g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	53% 38.5g	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	71.3% 27g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Carambola	Recommended Dietary Allowance
Vitamin A	NA	3.23% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	12.7% 0.16mg	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	29% 116μg	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	370% 333mg	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	9.68% 1.45mg	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	Carambola	Recommended Dietary Allowance
Calcium	12% 121mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	147% 1.33mg	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	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	15.6% 0.36mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	38% 1287mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.3% 19.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	7.53% 279g	24% 884g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Carambola:

• Canned All Types Kidney Beans have 3.1 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin K than Raw StarFruit.
• While Raw StarFruit contains 2.4 times more Vitamin B3, 7.7 times more Vitamin B5, 77.7 times more Vitamin C and 20.3 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw StarFruit have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw StarFruit have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Carambola:

• Canned All Types Kidney Beans have 4.2 times more Calcium, 5.4 times more Iron, 1.7 times more Manganese, 2.8 times more Phosphorus, 54.6 times more Sodium and 1.4 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 2.7 times more Copper, 1.5 times more Potassium, 1.8 times more Selenium and 3.2 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw StarFruit have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.9 times more Protein than Raw StarFruit.
• While Raw StarFruit contains 1.5 times more Fat, 4 times more Omega 6, 1.3 times more Carbohydrate, 5.8 times more Sugars and 1.8 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw StarFruit have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw StarFruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.