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

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Dried Litchis: 181g

Dried Litchis have 3.4 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.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Dried Litchis?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dried Litchis	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.23% 2.17g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.95% 0.33g	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	98% 128g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	165% 119g	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	22% 8.3g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	12.2% 6.86g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Dried Litchis	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	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	12.5% 0.16mg	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	5.4% 21.7μg	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	367% 330mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dried Litchis	Recommended Dietary Allowance
Calcium	18% 179mg	5.96% 59.6mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	127% 1.14mg	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	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	18.4% 0.42mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	4.27% 2.35μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	13% 481g	1.1% 40.3g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Dried Litchis Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Dried Litchis?

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

• 500 calories of Canned Red Kidney Beans with Liquids have 36.2 times more Vitamin B1, 3 times more Vitamin B6, 6.6 times more Vitamin B9 and 8.8 times more Vitamin K than Dried Litchis.
• While 500 kcal of Dried Litchis contain 2.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 66.9 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 500 calories of Dried Litchis have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Canned Red Kidney Beans with Liquids have 3 times more Calcium, 2.5 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 2.9 times more Selenium, 291.8 times more Sodium, 7.6 times more Zinc and 12 times more Water than Dried Litchis.
• While 500 kcal of Dried Litchis contain 1.3 times more Copper than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dried Litchis contain similar levels of Potassium per 500 calories.
• 500 calories of Dried Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 3.2 times more Fiber and 4.7 times more Protein than Dried Litchis.
• While 500 kcal of Dried Litchis contain 1.4 times more Carbohydrate and 10.4 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dried Litchis offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Dried Litchis provide inadequate amounts of Omega 6 in 500 calories.