Comparing Nutrients in 300 calories Canned Kidney Beans VS Peach nectar, canned, with added ascorbic acid

Weight per 300 calories

• Canned Kidney Beans: 357g
• Peach nectar, canned, with added ascorbic acid: 600g

Canned Kidney Beans have 1.7 times more energy per 100g than Peach nectar, canned, with added ascorbic acid. It has average energy density when compared to other foods. Peach nectar, canned, with added ascorbic acid having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Peach nectar, canned, with added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Peach nectar, canned, with added ascorbic acid	2%	9%	89%

Macro Nutrients

	Canned Kidney Beans	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.6% 0.27g	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	55% 71.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	92% 67g	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	44.5% 32.3g	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	% 31.4g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 3.3g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	2.25% 1.26g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	NA	18.7% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	17% 0.22mg	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	1.5% 6μg	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	201% 181mg	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	24.4% 3.66mg	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	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	12% 121mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	12% 0.11mg	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	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	3.65% 0.084mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	8.82% 300mg	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	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	7.53% 279g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Peach nectar, canned, with added ascorbic acid:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 21.4 times more Vitamin B9 than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 42.3 times more Vitamin C and 51.2 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Peach nectar, canned, with added ascorbic acid have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Peach nectar, canned, with added ascorbic acid:

• Canned All Types Kidney Beans have 3.4 times more Calcium, 4.5 times more Copper, 9.9 times more Iron, 3.2 times more Magnesium, 7.1 times more Manganese, 10.7 times more Phosphorus, 2.8 times more Potassium, 22 times more Sodium and 13.7 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 1.9 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 25.6 times more Fiber and 14.8 times more Protein than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 1.4 times more Fat, 2.7 times more Saturated Fat, 1.4 times more Carbohydrate, 10.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Peach nectar, canned, with added ascorbic acid have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.