Comparing Nutrients in 300 calories Grape Soda VS Canned Kidney Beans

Weight per 300 calories

• Grape Soda: 698g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2 times more energy per unit of mass than Carbonated Grape Soda, which is average in comparison to other foods. Grape Soda having low energy density.

Which food has more nutrients per 300 calories - Grape Soda or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Grape Soda	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Grape Soda	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	60% 78g	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	0% 0g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	0% 0g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Grape Soda	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Grape Soda	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	15% 602μg	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	6.98% 0.56mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	1.66% 6.98mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	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	0% 0mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	0.21% 6.98mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	6.98% 105mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	16.7% 620g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape Soda vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Carbonated Grape Soda.
• Both Carbonated Grape Soda as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Grape Soda vs Canned Kidney Beans:

• Carbonated Grape Soda has 2.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.8 times more Calcium, 3.1 times more Copper, 7.5 times more Iron, 13.8 times more Magnesium, 6.6 times more Manganese, more Phosphorus, 121.3 times more Potassium, more Selenium, 10.1 times more Sodium and 3.4 times more Zinc than Carbonated Grape Soda.

Comparison of macro-nutrients per 300 calories:

• Carbonated Grape Soda has 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Carbonated Grape Soda.
• Both Carbonated Grape Soda and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Carbonated Grape Soda as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.