Comparing Nutrients in 300 calories Canned Beets with Liquids and Salt VS Boiled California Red Kidney Beans

Weight per 300 calories

• Canned Beets with Liquids and Salt: 1000g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 4.1 times more energy per unit of mass than Canned Beets Solids and Liquids with Salt, which is average in comparison to other foods. Canned Beets with Liquids and Salt having low energy density.

Discover which food has more nutrients per 300 calories - Canned Beets with Liquids and Salt or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Beets with Liquids and Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	90% 65.3g	NA	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	2.76% 2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 52.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	13% 7.3g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	19.4% 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	72.5% 290μg	44.8% 179μg	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	31% 28mg	3.23% 2.9mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	6.58% 263μg	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	91% 7.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	33.5% 0.77mg	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	21.4% 150mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.7% 913g	4.38% 162g	3700g per day for Men 19-50 years

Canned Beets With Liquids And Salt VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Beets with Liquids and Salt or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Canned Beets with Liquids and Salt vs Boiled California Red Kidney Beans:

• 300 calories of Canned Beets with Liquids and Salt have 2.5 times more Vitamin B2, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 9.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 3.1 times more Vitamin B1 than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Beets Solids and Liquids with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Beets with Liquids and Salt vs Boiled California Red Kidney Beans:

• 300 calories of Canned Beets with Liquids and Salt have 1.6 times more Magnesium, 5.3 times more Manganese, 1.6 times more Potassium, 147.8 times more Sodium, 1.6 times more Zinc and 5.6 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.6 times more Copper and 2.2 times more Phosphorus than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled California Red Kidney Beans contain similar levels of Calcium and Iron per 300 calories.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Beets with Liquids and Salt have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.9 times more Fiber and 3 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Canned Beets Solids and Liquids with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.