Comparing Nutrients in 300 calories California Red Kidney Beans VS Canned Guava Nectar with Vitamin C

Weight per 300 calories

• California Red Kidney Beans: 91g
• Canned Guava Nectar with Vitamin C: 476g

California Red Kidney Beans have 5.2 times more energy per 100g than Canned Guava Nectar with Vitamin C. It has high energy density when compared to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Canned Guava Nectar with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	California Red Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	NA	85% 61.7g	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	NA	38% 27.4g	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	NA	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	39.6% 22g	0.77% 0.43g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	3.66% 0.048mg	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	89.5% 358μg	3.57% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	112% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	9% 0.081mg	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	106% 8.5mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	2.27% 9.52mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	12% 0.28mg	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	52.6% 368mg	1.36% 9.52mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	10.7% 398g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Canned Guava Nectar With Vitamin C Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Canned Guava Nectar with Vitamin C?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Canned Guava Nectar with Vitamin C:

• 300 calories of California Red Kidney Beans have 33.7 times more Vitamin B1, 13.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 7.6 times more Vitamin B6 and 25.1 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• While 300 kcal of Canned Guava Nectar with Vitamin C contain 24.6 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for California Red Kidney Beans vs Canned Guava Nectar with Vitamin C:

• 300 calories of California Red Kidney Beans have 4.7 times more Calcium, 12.4 times more Copper, 4.7 times more Iron, 15.3 times more Magnesium, 3.3 times more Manganese, 38.7 times more Phosphorus, 7.3 times more Potassium and 16.2 times more Zinc than Canned Guava Nectar with Vitamin C.
• While 300 kcal of Canned Guava Nectar with Vitamin C contain 37.2 times more Water than Raw California Red Kidney Beans.
• 300 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.8 times more Fiber and 51.7 times more Protein than Canned Guava Nectar with Vitamin C.
• While 300 kcal of Canned Guava Nectar with Vitamin C contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Guava Nectar with Vitamin C offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein