Comparing Nutrients in 300 calories Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener VS Red Kidney Beans

Weight per 300 calories

• Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener: 30000g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 337 times more energy per unit of mass than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener, which is high in comparison to other foods. Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener having very low energy density.

Which food has more nutrients per 300 calories - Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	0%	0%	100%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	0% 0g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	0% 0g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	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	0% 0mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	784% 31350μg	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	0% 0mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	0% 0mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	810% 29955g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener vs Red Kidney Beans:

• Raw Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener vs Red Kidney Beans:

• Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener have 4.1 times more Calcium, 16007.5 times more Fluoride, 393.2 times more Sodium and 2863.8 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Copper, more Iron, more Magnesium, more Phosphorus, more Selenium and more Zinc than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener and Raw Red Kidney Beans have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Kidney Beans contain more Omega 3, 1.4 times more Carbohydrate, more Fiber and more Protein than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener and Raw Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener as well as Raw Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.