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

Weight per 300 calories

• Canned Guava Nectar with Vitamin C: 476g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.3 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is average in comparison to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	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	59.5% 77.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	85% 61.7g	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	38% 27.4g	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	% 27g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 6.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	0.77% 0.43g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	3.57% 14.3μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 100mg	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	1.6% 0.24mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	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	22.6% 1.8mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	2.27% 9.52mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	1.36% 9.52mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	10.7% 398g	7.53% 279g	3700g per day for Men 19-50 years

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

• Canned Guava Nectar with Vitamin C has 23.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 29 times more Vitamin B1, 12.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 5.6 times more Vitamin B6, 9 times more Vitamin B9 and 3.1 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 300 kcal.

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

• Canned Guava Nectar with Vitamin C has 1.4 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Calcium, 6 times more Copper, 2.3 times more Iron, 10.1 times more Magnesium, 2.2 times more Manganese, 33.8 times more Phosphorus, 4.6 times more Potassium, 37 times more Sodium and 11.5 times more Zinc than Canned Guava Nectar with Vitamin C.

Comparison of macro-nutrients per 300 calories:

• Canned Guava Nectar with Vitamin C has 1.5 times more Carbohydrate, 9.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Fiber and 43.5 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.