Comparing Nutrients in 300 calories Canned Kidney Beans VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Canned Kidney Beans: 357g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

Canned Kidney Beans have 1.6 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has average energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Canned Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.21% 0.035g	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	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	101% 73.4g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	NA	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	33.5% 0.44mg	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	16% 64.7μg	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	78.4% 70.6mg	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	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	12% 121mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	29.4% 0.26mg	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	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	268% 6.17mg	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	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	7.53% 279g	13.8% 509g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B9 and 8.3 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B1 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Canned All Types Kidney Beans have 1.6 times more Calcium, 1.8 times more Copper, 4.4 times more Iron, 6.1 times more Phosphorus, 5.5 times more Selenium, 179.7 times more Sodium and 3.5 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 10.3 times more Manganese and 1.8 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 12.4 times more Omega 3, 13.1 times more Fiber and 7.9 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.4 times more Carbohydrate and 11.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.