Comparing Nutrients in 500 calories Canned Pina Colada VS Boiled Kidney Beans

Weight per 500 calories

• Canned Pina Colada: 211g
• Boiled Kidney Beans: 394g

Canned Pina Colada has 1.9 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Pina Colada or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Pina Colada	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	0.56% 0.21g	66.3% 25g	38g per day for Men 19-50 years
Protein	2.26% 1.27g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.81% 0.011mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.28% 0.11mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	36.3% 0.47mg	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	3.16% 12.7μg	128% 512μg	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	3.5% 3.16mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	94% 0.85mg	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	0.79% 0.063mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	73.6% 1.7mg	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	11% 76mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.48μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	3.84% 0.42mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	3.13% 116g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pina Colada vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 17.6 times more Vitamin B1, 21.6 times more Vitamin B2, 10.4 times more Vitamin B3, 7.6 times more Vitamin B5, 13.2 times more Vitamin B6, 40.4 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Pina Colada.
• Both Canned Pina Colada as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Pina Colada vs Boiled Kidney Beans:

• Canned Pina Colada has 38 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 65.3 times more Calcium, 4.6 times more Copper, 138.1 times more Iron, 13.1 times more Magnesium, 2.5 times more Manganese, 7.2 times more Phosphorus, 9.1 times more Potassium, 2.9 times more Selenium, 9.3 times more Zinc and 2.3 times more Water than Canned Pina Colada.

Comparison of macro-nutrients per 500 calories:

• Canned Pina Colada has 8.1 times more Fat and 48.2 times more Saturated Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Carbohydrate, 119.4 times more Fiber and 27 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Canned Pina Colada as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.