Comparing Nutrients in 300 calories Papaya, canned, heavy syrup, drained VS Red Kidney Beans

Weight per 300 calories

• Papaya, canned, heavy syrup, drained: 146g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 1.6 times more energy per unit of mass than Papaya, canned, heavy syrup, drained, which is high in comparison to other foods. Papaya, canned, heavy syrup, drained having above average energy density.

Discover which food has more nutrients per 300 calories - Papaya, canned, heavy syrup, drained or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.8g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	42% 54.6g	130g per day for Men 19-50 years
Sugars	105% 76g	2.58% 1.87g	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	13.6% 9.87g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 56g	NA	g per day for Men 19-50 years
Fiber	5.75% 2.2g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	0.36% 0.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.82% 0.022mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.44% 0.022mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	27% 0.35mg	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	NA	87.7% 351μg	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	5.66% 5.1mg	4.45% 4mg	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	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.44μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.015mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	5.28% 0.42mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.74mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	0.63% 0.015mg	43% 0.99mg	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	1.25% 8.74mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.87% 98mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	0.66% 0.073mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.28% 10.5g	3700g per day for Men 19-50 years

Papaya, Canned, Heavy Syrup, Drained VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Papaya, canned, heavy syrup, drained or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Papaya, canned, heavy syrup, drained vs Red Kidney Beans:

• 300 kcal of Raw Red Kidney Beans contain 24.8 times more Vitamin B1, 8.8 times more Vitamin B2, 21.5 times more Vitamin B3, 31.8 times more Vitamin B5 and 16.2 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• 300 calories of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Papaya, canned, heavy syrup, drained as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Papaya, canned, heavy syrup, drained vs Red Kidney Beans:

• 300 kcal of Raw Red Kidney Beans contain 2.4 times more Calcium, 42.7 times more Copper, 14.1 times more Iron, 14.1 times more Magnesium, 67.9 times more Manganese, 41.4 times more Phosphorus, 12.4 times more Potassium and 34.1 times more Zinc than Papaya, canned, heavy syrup, drained.
• 300 calories of Papaya, canned, heavy syrup, drained lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Papaya, canned, heavy syrup, drained as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Papaya, canned, heavy syrup, drained have 1.5 times more Carbohydrate and 40.7 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 16.8 times more Omega 3, 6.2 times more Fiber and 98.4 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Fiber and Protein
• Both Papaya, canned, heavy syrup, drained as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.