Comparing Nutrients in 300 calories Prepared With Water Powder With Aspartame Cocoa Mix VS Canned Kidney Beans

Weight per 300 calories

• Prepared With Water Powder With Aspartame Cocoa Mix: 1035g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.9 times more energy per unit of mass than Prepared With Water Powder With Aspartame Cocoa Mix, which is average in comparison to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

Which food has more nutrients per 300 calories - Prepared With Water Powder With Aspartame Cocoa Mix or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	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	0.37% 0.062g	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	44.6% 58g	40% 51.8g	130g per day for Men 19-50 years
Sugars	42% 30.3g	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	16.3% 6.2g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	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	18% 0.22mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	2.6% 10.3μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38.8% 0.93μg	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	0% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	49.7% 497mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	17% 680μg	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	50.4% 4.03mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	103% 724mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	64% 2183mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.4μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	26% 956g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared With Water Powder With Aspartame Cocoa Mix vs Canned Kidney Beans:

• Prepared With Water Powder With Aspartame Cocoa Mix has 6.2 times more Vitamin B2, 6.3 times more Vitamin B5 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 12.4 times more Vitamin B9, more Vitamin C and 14.2 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Prepared With Water Powder With Aspartame Cocoa Mix vs Canned Kidney Beans:

• Prepared With Water Powder With Aspartame Cocoa Mix has 4.1 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium, 4.2 times more Selenium, 1.7 times more Zinc and 3.4 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Sodium than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder With Aspartame Cocoa Mix has 2.9 times more Saturated Fat and 4.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 2.5 times more Fiber and 1.5 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.