Comparing Nutrients in 500 calories Canned Beets VS Royal Red Kidney Beans

Weight per 500 calories

• Canned Beets: 1613g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 10.6 times more energy per unit of mass than Canned Beets, Solids, which is high in comparison to other foods. Canned Beets having low energy density.

Discover which food has more nutrients per 500 calories - Canned Beets or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Beets	Royal 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	0.87% 0.15g	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	68% 88.6g	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	100% 38g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Royal 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 242mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	169% 1.5mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	73.3% 1.7mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	0.49% 18g	3700g per day for Men 19-50 years

Canned Beets VS Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Beets or Royal Red Kidney Beans?

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

• 500 calories of Canned Beets have 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.7 times more Vitamin C than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Canned Beets, Solids.
• Both Canned Beets and Royal Red Kidney Beans provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Beets, Solids as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Beets have 1.2 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Selenium, 158.4 times more Sodium and 81.1 times more Water than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.6 times more Copper and 2.3 times more Phosphorus than Canned Beets, Solids.
• Both Canned Beets and Royal Red Kidney Beans contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Beets have 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3.6 times more Omega 3, 1.3 times more Fiber and 2.6 times more Protein than Canned Beets, Solids.
• Both Canned Beets and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Beets provide inadequate amounts of Omega 3
• Both Canned Beets, Solids as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.