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

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cooked Frozen Mixed Vegetables: 462g

Canned Kidney Beans have 1.3 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has average energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen 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	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.44% 0.24g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	20% 14.4g	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	53.4% 20.3g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	110% 988μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	26.3% 0.34mg	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	22% 87.7μg	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	16.4% 14.8mg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	12% 121mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	42.6% 0.38mg	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	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	76% 1.75mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	7.53% 279g	10.4% 384g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin C, 24.6 times more Vitamin E and 7.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned All Types Kidney Beans have 1.3 times more Copper, 1.4 times more Phosphorus, 2.3 times more Selenium and 6.5 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 2.9 times more Manganese, 1.4 times more Zinc and 1.4 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Calcium, Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 3.3 times more Omega 3 and 1.4 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 2.2 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.