Comparing Nutrients in 500 calories Canned Kidney Beans VS Tart, breakfast, low fat

Weight per 500 calories

• Canned Kidney Beans: 595g
• Tart, breakfast, low fat: 134g

Tart, breakfast, low fat has 4.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Canned Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6.77% 1.15g	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	79.4% 103g	130g per day for Men 19-50 years
Sugars	15% 11g	9.03% 6.55g	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	5.3% 2g	38g per day for Men 19-50 years
Protein	55.5% 31g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	NA	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	39.3% 0.51mg	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	33.6% 134μg	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	7.94% 7.14mg	5.68% 5.1mg	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	0.79% 0.12mg	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	11% 0.098mg	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	87% 6.96mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Tart, breakfast, low fat:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1, 1.6 times more Vitamin B9, 1.4 times more Vitamin C and 45.4 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Tart, breakfast, low fat have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Tart, breakfast, low fat:

• Canned All Types Kidney Beans have 3.4 times more Calcium, 8.2 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 4.3 times more Phosphorus, 15.9 times more Potassium, 3.6 times more Sodium, 7.3 times more Zinc and 28.7 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.2 times more Selenium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 15.8 times more Omega 3, 1.7 times more Sugars, 12.7 times more Fiber and 5.8 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.3 times more Fat, 2.2 times more Saturated Fat and 1.8 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned All Types Kidney Beans as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.