Comparing Nutrients in 300 calories Leavening agents, baking powder, low-sodium VS Canned Kidney Beans

Weight per 300 calories

• Leavening agents, baking powder, low-sodium: 309g
• Canned Kidney Beans: 357g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Leavening agents, baking powder, low-sodium or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Leavening agents, baking powder, low-sodium	0%	2%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Leavening agents, baking powder, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	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	112% 145g	40% 51.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	18% 6.8g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	0.55% 0.31g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Leavening agents, baking powder, low-sodium	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	0% 0IU	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% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leavening agents, baking powder, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1340% 13398mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	6.53% 0.059mg	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	316% 25.3mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	3035% 21244mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	919% 31237mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.12% 0.62μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	18.6% 278mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.52% 19g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Leavening agents, baking powder, low-sodium 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, more Vitamin C and more Vitamin K than Leavening agents, baking powder, low-sodium.
• Both Leavening agents, baking powder, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Leavening agents, baking powder, low-sodium vs Canned Kidney Beans:

• Leavening agents, baking powder, low-sodium have 110.3 times more Calcium, 6 times more Iron, 2.2 times more Manganese, 66.1 times more Phosphorus, 36.9 times more Potassium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Copper, 5.2 times more Selenium, 3.8 times more Sodium and 14.5 times more Water than Leavening agents, baking powder, low-sodium.
• Both Leavening agents, baking powder, low-sodium and Canned All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Leavening agents, baking powder, low-sodium have 2.8 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Omega 3, more Sugars, 2.3 times more Fiber and 60.3 times more Protein than Leavening agents, baking powder, low-sodium.
• Both Leavening agents, baking powder, low-sodium and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Leavening agents, baking powder, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.