Comparing Nutrients in 500 calories Powder Chocolate Malted Drink Mix VS Canned Kidney Beans

Weight per 500 calories

• Powder Chocolate Malted Drink Mix: 122g
• Canned Kidney Beans: 595g

Powder Chocolate Malted Drink Mix has 4.9 times more energy per 100g than Canned Kidney Beans. It has very 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 - Powder Chocolate Malted Drink Mix or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	6.46% 0.1g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0.42% 1.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	112% 81g	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	15.4% 5.84g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.46% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	11.3% 45μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.03% 1.82mg	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	1.38% 0.21mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.04μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	34.7% 2.77mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	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	30.4% 213mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Chocolate Malted Drink Mix vs Canned Kidney Beans:

• Powder Chocolate Malted Drink Mix has more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Vitamin B1, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9, 3.9 times more Vitamin C and 8 times more Vitamin K than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Powder Chocolate Malted Drink Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Powder Chocolate Malted Drink Mix vs Canned Kidney Beans:

• Powder Chocolate Malted Drink Mix has 1.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 3.3 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 1.9 times more Potassium, 7.6 times more Sodium, 2.8 times more Zinc and 293.7 times more Water than Powder Chocolate Malted Drink Mix.

Comparison of macro-nutrients per 500 calories:

• Powder Chocolate Malted Drink Mix has 1.6 times more Fat, 3.5 times more Saturated Fat, 1.2 times more Carbohydrate and 7.4 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.7 times more Omega 3, 4.4 times more Fiber and 5 times more Protein than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Powder Chocolate Malted Drink Mix as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.