Comparing Nutrients in 500 calories Applesauce, canned, unsweetened, with added ascorbic acid VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Applesauce, canned, unsweetened, with added ascorbic acid: 1191g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 1.9 times more energy per unit of mass than Applesauce, canned, unsweetened, with added ascorbic acid, which is average in comparison to other foods. Applesauce, canned, unsweetened, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 500 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	70.4% 92g	130g per day for Men 19-50 years
Sugars	154% 112g	15.8% 11.4g	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	97% 70g	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	% 27.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 13.5g	% 11.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	70% 26.5g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	35.5% 142μg	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	280% 252mg	5.5% 4.94mg	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	12.7% 1.9mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	101% 0.91mg	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	34.2% 2.74mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	78% 1.8mg	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	8.5% 59.5mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	13% 481g	3700g per day for Men 19-50 years

Applesauce, Canned, Unsweetened, With Added Ascorbic Acid VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid vs Canned Red Kidney Beans with Liquids:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 51.1 times more Vitamin C and 15.4 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin B9 and 4.3 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Applesauce, canned, unsweetened, with added ascorbic acid vs Canned Red Kidney Beans with Liquids:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 2.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.8 times more Calcium, 2.8 times more Copper, 2.8 times more Iron, 5.2 times more Magnesium, 6 times more Manganese, 11 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium, 66.4 times more Sodium and 10.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 1.5 times more Carbohydrate, 9.8 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 8.8 times more Omega 3, 2 times more Fiber and 15.9 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 and Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.