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

Weight per 300 calories

• Canned Guava Nectar with Vitamin C: 476g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 2 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.

Discover which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	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	59.5% 77.4g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	85% 61.7g	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	38% 27.4g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	0.77% 0.43g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	3.57% 14.3μg	44.8% 179μg	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	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	77.7% 0.7mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	2.27% 9.52mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	1.36% 9.52mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.7% 398g	4.38% 162g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Boiled California Red Kidney Beans?

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

• 300 calories of Canned Guava Nectar with Vitamin C have 34.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 21.8 times more Vitamin B1, 10.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 12.5 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• 300 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

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

• 300 calories of Canned Guava Nectar with Vitamin C have 2.5 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 4.2 times more Calcium, 8.6 times more Copper, 4 times more Iron, 12.2 times more Magnesium, 2.8 times more Manganese, 34.8 times more Phosphorus, 5.5 times more Potassium and 14.6 times more Zinc than Canned Guava Nectar with Vitamin C.
• 300 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Guava Nectar with Vitamin C have 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 4.7 times more Fiber and 51.5 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein