Comparing Nutrients in 300 calories Green Kiwifruit VS Canned Kidney Beans

Weight per 300 calories

• Green Kiwifruit: 492g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.4 times more energy per unit of mass than Raw Green Kiwifruit, which is average in comparison to other foods. Green Kiwifruit having low energy density.

Which food has more nutrients per 300 calories - Green Kiwifruit or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Kiwifruit	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	55.5% 72g	40% 51.8g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	29.5% 21.4g	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	% 20.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 6.6g	g per day for Men 19-50 years
Fiber	39% 14.8g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 19.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	30.7% 123μg	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	507% 456mg	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	48% 7.2mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	19% 1.52mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	24% 167mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.8mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	6.26% 0.69mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	11% 409g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Green Kiwifruit vs Canned Kidney Beans:

• Raw Green Kiwifruit has 1.8 times more Vitamin B5, 106.4 times more Vitamin C, 100.5 times more Vitamin E and 13.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1 and 1.5 times more Vitamin B2 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Green Kiwifruit 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 Green Kiwifruit vs Canned Kidney Beans:

• Raw Green Kiwifruit has 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Potassium and 1.5 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Iron, 1.9 times more Phosphorus, 3.3 times more Selenium, 71.7 times more Sodium and 2.4 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Canned All Types Kidney Beans have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Green Kiwifruit has 3.2 times more Omega 6, 1.4 times more Carbohydrate, 6.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Omega 3 and 3.3 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Green Kiwifruit as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.