Comparing Nutrients in 500 calories Canned Beets VS Boiled California Red Kidney Beans

Weight per 500 calories

• Canned Beets: 1613g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 4 times more energy per unit of mass than Canned Beets, Solids, which is average in comparison to other foods. Canned Beets having low energy density.

Which food has more nutrients per 500 calories - Canned Beets or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Beets	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	69.5% 90g	130g per day for Men 19-50 years
Sugars	123% 89g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	99% 37.5g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	32.3% 0.42mg	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	121% 484μg	74.6% 298μg	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	73.5% 66mg	5.38% 4.84mg	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	3.23% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 242mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	129% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	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	367% 29.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	55.8% 1.3mg	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	39% 274mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beets vs Boiled California Red Kidney Beans:

• Canned Beets, Solids have 2.6 times more Vitamin B2, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 13.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1 than Canned Beets, Solids.
• Both Canned Beets, Solids and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Canned Beets, Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beets vs Boiled California Red Kidney Beans:

• Canned Beets, Solids have 2.4 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 1.4 times more Potassium, 1.7 times more Selenium, 194 times more Sodium and 5.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Phosphorus than Canned Beets, Solids.
• Both Canned Beets, Solids and Boiled California Red Kidney Beans have similar amounts of Calcium, Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets, Solids have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Canned Beets, Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.