Comparing Nutrients in 500 calories California Red Kidney Beans VS Carob-flavor Beverage Mix, Powder

Weight per 500 calories

• California Red Kidney Beans: 152g
• Carob-flavor Beverage Mix, Powder: 134g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Carob-flavor Beverage Mix, Powder?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Carob-flavor Beverage Mix, Powder	2%	0%	98%

Macro Nutrients

	California Red Kidney Beans	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0.17% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	NA	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	99% 37.7g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	66% 37g	4.32% 2.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	0.1% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	0.16% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	13% 0.17mg	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	149% 597μg	0% 0μg	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	7.58% 6.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Carob-flavor Beverage Mix, Powder	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	8.96% 0.081mg	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	177% 14mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	1.6% 6.72mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	3.7% 0.085mg	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	87.7% 614mg	1.34% 9.4mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	3.67% 2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	0.98% 0.11mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Carob-flavor Beverage Mix, Powder:

• Raw California Red Kidney Beans have 66.3 times more Vitamin B1, 246.9 times more Vitamin B2, 3.1 times more Vitamin B3, 146.5 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• Both Raw California Red Kidney Beans as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Carob-flavor Beverage Mix, Powder:

• Raw California Red Kidney Beans have 6.9 times more Calcium, 20.7 times more Copper, 2.3 times more Iron, 36.1 times more Magnesium, 17.9 times more Manganese, 65.2 times more Phosphorus, 16.2 times more Potassium, 2.4 times more Selenium and 35.9 times more Zinc than Carob-flavor Beverage Mix, Powder.
• While Carob-flavor Beverage Mix, Powder contains 8.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 47.3 times more Omega 3, 3.5 times more Fiber and 15.3 times more Protein than Carob-flavor Beverage Mix, Powder.
• While Carob-flavor Beverage Mix, Powder contains 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Carob-flavor Beverage Mix, Powder have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Carob-flavor Beverage Mix, Powder have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.