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

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Tart, breakfast, low fat: 134g

Tart, breakfast, low fat has 4.6 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 Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	70.4% 92g	79.4% 103g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	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	% 11.4g	NA	g per day for Men 19-50 years
Fiber	70% 26.5g	5.3% 2g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	32% 5.1mg	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	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	35.5% 142μg	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	5.5% 4.94mg	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	0.82% 0.12mg	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	18% 179mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	96% 7.7mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	93% 654mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	13% 481g	0.44% 16g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Tart, Breakfast, Low Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Tart, breakfast, low fat?

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

• 500 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1 and 47.1 times more Vitamin K than Tart, breakfast, low fat.
• While 500 kcal of Tart, breakfast, low fat contain more Vitamin A, 1.8 times more Vitamin B2 and 1.7 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tart, breakfast, low fat provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A
• 500 calories of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Canned Red Kidney Beans with Liquids have 3 times more Calcium, 9.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 5.2 times more Phosphorus, 18.1 times more Potassium, 3.3 times more Sodium, 10.2 times more Zinc and 29.7 times more Water than Tart, breakfast, low fat.
• While 500 kcal of Tart, breakfast, low fat contain 2.6 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Tart, breakfast, low fat lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 10.2 times more Omega 3, 1.7 times more Sugars, 13.2 times more Fiber and 6 times more Protein than Tart, breakfast, low fat.
• Both Canned Red Kidney Beans with Liquids and Tart, breakfast, low fat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tart, breakfast, low fat provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Tart, breakfast, low fat provide inadequate amounts of Omega 6 in 500 calories.