Comparing Nutrients in 300 calories Canned Kidney Beans VS Canned Mixed Vegetables

Weight per 300 calories

• Canned Kidney Beans: 357g
• Canned Mixed Vegetables: 612g

Canned Kidney Beans have 1.7 times more energy per 100g than Canned Mixed Vegetables. It has average energy density when compared to other foods. Canned Mixed Vegetables, Solids having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Canned Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Canned Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	3.13% 0.53g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	20.4% 14.8g	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	48.3% 18.4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	397% 3569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	37.2% 0.48mg	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	36.7% 147μg	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	34% 30.6mg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	12% 121mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	49.7% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.66% 227μg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	151% 3.48mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	52.4% 1782mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	7.53% 279g	14.4% 533g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.1 times more Vitamin C, 24.9 times more Vitamin E and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Canned Mixed Vegetables:

• Canned All Types Kidney Beans have 1.3 times more Phosphorus and 1.8 times more Selenium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.4 times more Calcium, 1.5 times more Iron, 5.8 times more Manganese, 2.1 times more Potassium, 1.5 times more Zinc and 1.9 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Mixed Vegetables, Solids have similar amounts of Copper, Magnesium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.5 times more Omega 3 than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.4 times more Omega 6 and 2.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Mixed Vegetables, Solids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned All Types Kidney Beans as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.