Comparing Nutrients in 500 calories Pink Beans VS Canned Kidney Beans

Weight per 500 calories

• Pink Beans: 146g
• Canned Kidney Beans: 595g

Pink Beans have 4.1 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Pink Beans or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pink Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	48.7% 18.5g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	34% 0.44mg	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	169% 675μg	53.6% 214μg	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	0% 0mg	7.94% 7.14mg	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	2.04% 0.31mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	89.3% 0.8mg	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	123% 9.87mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	87.2% 2mg	43.5% 1mg	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	86.4% 605mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	62.8% 2134mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pink Beans vs Canned Kidney Beans:

• Raw Pink Beans have 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.9 times more Vitamin K than Raw Pink Beans.
• Both Raw Pink Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Pink Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Pink Beans vs Canned Kidney Beans:

• Raw Pink Beans have 1.5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.5 times more Potassium, 3.5 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 151.1 times more Sodium and 31.7 times more Water than Raw Pink Beans.
• Both Raw Pink Beans and Canned All Types Kidney Beans have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans contain 1.5 times more Omega 3, 3.5 times more Sugars and 1.4 times more Fiber than Raw Pink Beans.
• Both Raw Pink Beans and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Pink Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.