Comparing Nutrients in 300 calories Canned Kidney Beans VS Kiwano

Weight per 300 calories

• Canned Kidney Beans: 357g
• Kiwano: 682g

Canned Kidney Beans have 1.9 times more energy per 100g than Kiwano. It has average energy density when compared to other foods. Horned melon having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Kiwano	15%	23%	62%

Macro Nutrients

	Canned Kidney Beans	Kiwano	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.86% 8.6g	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	39.7% 51.5g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	33.3% 18.6g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Kiwano	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.87% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	33% 0.43mg	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	5.1% 20.5μg	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	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Kiwano	Recommended Dietary Allowance
Calcium	12% 121mg	8.86% 88.6mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	15% 0.14mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11.6% 0.27mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	24.7% 839mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	7.53% 279g	16.4% 607g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Kiwano Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Kidney Beans have 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 6.3 times more Vitamin B9 than Kiwano.
• While 300 kcal of Horned melon contain 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.4 times more Vitamin C than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Kiwano have insufficient amounts of Vitamin B9

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

• 300 calories of Canned Kidney Beans have 1.4 times more Calcium, 3.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 77.5 times more Sodium than Kiwano.
• While 300 kcal of Horned melon contain 1.8 times more Iron, 2.8 times more Magnesium, 2 times more Zinc and 2.2 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Kiwano contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 1.5 times more Protein than Kiwano.
• While 300 kcal of Horned melon contain 4 times more Fat than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Kiwano offer comparable quantities of Energy and Carbohydrate per 300 calories.