Comparing Nutrients in 300 calories Sweetened Frozen Peach Slices VS Boiled Kidney Beans

Weight per 300 calories

• Sweetened Frozen Peach Slices: 319g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Sweetened Frozen Peach Slices, which is average in comparison to other foods. Sweetened Frozen Peach Slices having average energy density.

Which food has more nutrients per 300 calories - Sweetened Frozen Peach Slices or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Peach Slices	3%	1%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweetened Frozen Peach Slices	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.41g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	98% 70.8g	1.04% 0.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.74g	39.8% 15g	38g per day for Men 19-50 years
Protein	3.6% 2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Peach Slices	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.96% 44.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.46% 0.041mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.43% 0.42mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	22% 0.28mg	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	2.4% 9.57μg	76.8% 307μg	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	334% 301mg	3.15% 2.83mg	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	13% 1.98mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.85% 7.02μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Peach Slices	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	56.7% 0.51mg	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	14.8% 1.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	4.02% 0.093mg	44% 1mg	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	5% 35mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.28% 19mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	6.45% 239g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Frozen Peach Slices vs Boiled Kidney Beans:

• Sweetened Frozen Peach Slices have more Vitamin A, 1.5 times more Vitamin B3, 106.1 times more Vitamin C and 27.9 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.1 times more Vitamin B1, 4.9 times more Vitamin B6, 32.1 times more Vitamin B9 and 2.8 times more Vitamin K than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Sweetened Frozen Peach Slices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Frozen Peach Slices vs Boiled Kidney Beans:

• Sweetened Frozen Peach Slices have 1.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.6 times more Calcium, 6.7 times more Copper, 4.4 times more Iron, 6.2 times more Magnesium, 11 times more Manganese, 9.3 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium and 14.8 times more Zinc than Sweetened Frozen Peach Slices.

Comparison of macro-nutrients per 300 calories:

• Sweetened Frozen Peach Slices have 1.4 times more Carbohydrate and 93.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 62.9 times more Omega 3, 2.6 times more Fiber and 10.2 times more Protein than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Sweetened Frozen Peach Slices as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.