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

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Natto: 237g

Natto has 2.6 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is above average 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 Natto?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Natto	34%	44%	22%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Natto	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	76.3% 13g	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	23% 30g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	16% 11.6g	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	33.7% 12.8g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Natto	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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	23.7% 0.31mg	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	4.74% 19μg	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	34.2% 31mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	45.6% 54.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Natto	Recommended Dietary Allowance
Calcium	18% 179mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	176% 1.6mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	157% 3.62mg	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	59% 412mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	51% 1727mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	13% 481g	3.52% 130g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Natto Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1, more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.5 times more Vitamin B9 than Natto.
• While 500 kcal of Natto contain 6.2 times more Vitamin C and 2.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Natto provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 500 calories of Natto have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Natto 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 Natto:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.6 times more Phosphorus, 95.3 times more Sodium and 3.7 times more Water than Natto.
• While 500 kcal of Natto contain 2.9 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 3.1 times more Selenium and 1.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Natto contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 3 times more Carbohydrate and 2.1 times more Fiber than Natto.
• While 500 kcal of Natto contain 11.7 times more Fat, 4.9 times more Saturated Fat, 5.5 times more Omega 3, 25.3 times more Omega 6 and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Natto offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6