Comparing Nutrients in 300 calories Canned Kidney Beans VS Medjool Dates

Weight per 300 calories

• Canned Kidney Beans: 357g
• Medjool Dates: 108g

Medjool Dates have 3.3 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Medjool Dates?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	62.5% 81g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	99% 72g	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	48% 34.7g	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	% 36.5g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0.57g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	19% 7.26g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	NA	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	20.7% 0.27mg	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	4.06% 16.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	12% 121mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	43.6% 0.39mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	14% 0.32mg	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	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.62% 23g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Medjool Dates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Medjool Dates?

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

• 300 calories of Canned Kidney Beans have 7.7 times more Vitamin B1, 2.8 times more Vitamin B2, 7.9 times more Vitamin B9 and 5 times more Vitamin K than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.8 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Medjool Dates:

• 300 calories of Canned Kidney Beans have 1.8 times more Calcium, 1.2 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 4.8 times more Phosphorus, 976.1 times more Sodium, 3.4 times more Zinc and 12.1 times more Water than Medjool Dates.
• Both Canned Kidney Beans and Medjool Dates contain similar levels of Potassium per 300 calories.
• 300 calories of Medjool Dates lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 2.1 times more Fiber and 9.5 times more Protein than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.6 times more Carbohydrate, 10.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates offer comparable quantities of Energy per 300 calories.
• 300 calories of Medjool Dates provide inadequate amounts of Protein