Comparing Nutrients in 300 calories Canned Kidney Beans VS Java-plum

Weight per 300 calories

• Canned Kidney Beans: 357g
• Java-plum: 500g

Canned Kidney Beans have 1.4 times more energy per 100g than Java-plum. It has average energy density when compared to other foods. Raw Java-plum having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Java-plum	4%	3%	93%

Macro Nutrients

	Canned Kidney Beans	Java-plum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.2% 1.15g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	60% 77.8g	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	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Java-plum	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	8.13% 1.3mg	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	14.6% 0.19mg	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	NA	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	79.4% 71.5mg	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	Java-plum	Recommended Dietary Allowance
Calcium	12% 121mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	NA	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% 0.95mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	18% 75mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	11.6% 395mg	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	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	NA	11mg per day for Men 19-50 years
Water	7.53% 279g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Java-plum:

• Canned All Types Kidney Beans have 13.8 times more Vitamin B1, 3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Java-plum.
• While Raw Java-plum contains 16.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Java-plum have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Java-plum:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 2.1 times more Potassium and 15.1 times more Sodium than Raw Java-plum.
• While Raw Java-plum contains 1.5 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 5.2 times more Protein than Raw Java-plum.
• While Raw Java-plum contains 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Java-plum have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.