Comparing Nutrients in 300 calories Canned Kidney Beans VS Sour Cucumber Pickles

Weight per 300 calories

• Canned Kidney Beans: 357g
• Sour Cucumber Pickles: 2727g

Canned Kidney Beans have 7.6 times more energy per 100g than Sour Cucumber Pickles. It has average energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Canned Kidney Beans	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	5.45% 0.93g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	40% 29g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	NA	30.3% 273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	19% 0.25mg	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	6.8% 27.3μg	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	30.3% 27.3mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	12% 121mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	258% 2.3mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	13% 0.3mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	2196% 32945mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	7.53% 279g	69.3% 2566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Sour Cucumber Pickles:

• Canned All Types Kidney Beans have more Vitamin B1, more Vitamin B3 and 4.7 times more Vitamin B9 than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 6.4 times more Vitamin C, 34.4 times more Vitamin E and 87.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sour Cucumber Pickles have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Sour Cucumber Pickles:

• Canned All Types Kidney Beans have more Calcium, 2 times more Manganese, 1.3 times more Potassium, more Selenium and 3 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 4.8 times more Copper, 2.6 times more Iron, 31.2 times more Sodium and 9.2 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sour Cucumber Pickles have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 2.1 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.5 times more Fat, 2.8 times more Saturated Fat, 4.3 times more Omega 3, 2.4 times more Omega 6, 4.4 times more Sugars and 2.1 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sour Cucumber Pickles have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.