Comparing Nutrients in 500 calories French Beans VS Canned Kidney Beans

Weight per 500 calories

• French Beans: 146g
• Canned Kidney Beans: 595g

French Beans have 4.1 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - French Beans or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	French Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.94g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	97% 36.7g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	French Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	34% 0.44mg	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	145% 582μg	53.6% 214μg	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	7.45% 6.7mg	7.94% 7.14mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	27% 271mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	89.3% 0.8mg	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	62% 4.96mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	43.5% 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	63.3% 443mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	34% 19μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.2mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of French Beans vs Canned Kidney Beans:

• Raw French Beans have 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Raw French Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 500 kcal.
• Both Raw French Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for French Beans vs Canned Kidney Beans:

• Raw French Beans have 1.3 times more Calcium, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Potassium and 3.5 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper, 1.4 times more Iron, 67.1 times more Sodium and 29.6 times more Water than Raw French Beans.
• Both Raw French Beans and Canned All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw French Beans have 2.3 times more Omega 3 and 1.4 times more Fiber than Canned All Types Kidney Beans.
• Both Raw French Beans and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw French Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.