Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Royal Red Kidney Beans

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 4.1 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	68% 88.6g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	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	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	% 11.4g	NA	g per day for Men 19-50 years
Fiber	70% 26.5g	100% 38g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	46.3% 0.6mg	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	35.5% 142μg	149% 597μg	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	5.5% 4.94mg	7.6% 6.84mg	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	0.82% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	169% 1.5mg	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	96% 7.7mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	73.3% 1.7mg	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	93% 654mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	13% 481g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Royal Red Kidney Beans:

• Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Royal Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Royal Red Kidney Beans:

• Canned Red Kidney Beans Solids and Liquids have 1.4 times more Selenium, 80 times more Sodium and 26.6 times more Water than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 1.7 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Royal Red Kidney Beans have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Kidney Beans Solids and Liquids have 1.4 times more Omega 3 than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 1.4 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Royal Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.