Comparing Nutrients in 300 calories Canned Harvard Beets with Liquids VS Canned Kidney Beans

Weight per 300 calories

• Canned Harvard Beets with Liquids: 411g
• Canned Kidney Beans: 357g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Harvard Beets with Liquids or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Harvard Beets with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.25g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	20.3% 0.26mg	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	29.8% 119μg	32% 129μg	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	11% 9.86mg	4.76% 4.3mg	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	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	53.6% 0.48mg	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	18.5% 1.48mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	26% 0.6mg	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	10% 70mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.52μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Harvard Beets with Liquids vs Canned Kidney Beans:

• Canned Harvard Beets Solids and Liquids have 1.3 times more Vitamin B5 and 2.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.1 times more Vitamin B1 and 4.3 times more Vitamin B3 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Harvard Beets with Liquids vs Canned Kidney Beans:

• Canned Harvard Beets Solids and Liquids have 1.7 times more Manganese and 1.4 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Calcium, 2.8 times more Iron, 4.6 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 1.7 times more Zinc than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Harvard Beets Solids and Liquids have 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 35.6 times more Omega 3, 1.5 times more Fiber and 5.4 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.