Comparing Nutrients in 500 calories Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk

Weight per 500 calories

• Canned Kidney Beans: 595g
• Ready-to-drink Chocolate Almond Milk: 1000g

Canned Kidney Beans have 1.7 times more energy per 100g than Ready-to-drink Chocolate Almond Milk. It has average energy density when compared to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	72% 94g	130g per day for Men 19-50 years
Sugars	15% 11g	121% 87.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	55.5% 31g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	NA	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.6% 0.06mg	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	53.6% 214μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	521% 12.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	20.2% 202mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.3% 692μg	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	87% 6.96mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	36% 0.83mg	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	76.5% 536mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	12.6% 465g	24% 884g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Ready-to-drink Chocolate Almond Milk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Ready-to-drink Chocolate Almond Milk?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 500 calories of Canned Kidney Beans have 3.1 times more Vitamin B1, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6, 21.4 times more Vitamin B9 and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 500 kcal of Ready-to-drink Chocolate Almond Milk contain 5.8 times more Vitamin B2, more Vitamin B12, 6.2 times more Vitamin C, more Vitamin D and 236 times more Vitamin E than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 500 calories of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 500 calories for Canned Kidney Beans vs Ready-to-drink Chocolate Almond Milk:

• 500 calories of Canned Kidney Beans have 1.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Sodium than Ready-to-drink Chocolate Almond Milk.
• While 500 kcal of Ready-to-drink Chocolate Almond Milk contain 9.3 times more Calcium, 2.3 times more Zinc and 1.9 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk contain similar levels of Copper per 500 calories.
• Both Canned All Types Kidney Beans as well as Ready-to-drink Chocolate Almond Milk lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have more Omega 3, 6.4 times more Fiber and 4.9 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 500 kcal of Ready-to-drink Chocolate Almond Milk contain 3.5 times more Fat, 3.3 times more Omega 6 and 7.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Ready-to-drink Chocolate Almond Milk offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3