Comparing Nutrients in 500 calories Peanut Flavor Canned Meal Supplement Drink VS Boiled California Red Kidney Beans

Weight per 500 calories

• Peanut Flavor Canned Meal Supplement Drink: 495g
• Boiled California Red Kidney Beans: 403g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Peanut Flavor Canned Meal Supplement Drink or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peanut Flavor Canned Meal Supplement Drink	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	8.83% 2.83g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	1.55% 0.025g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 30g	NA	g per day for Men 19-50 years
Fiber	NA	99% 37.5g	38g per day for Men 19-50 years
Protein	31% 17.3g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Peanut Flavor Canned Meal Supplement Drink	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.13mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	495% 6.44mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.7mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.67mg	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	NA	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.62μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.85% 3.47mg	5.38% 4.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.97% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Flavor Canned Meal Supplement Drink	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	54.5% 545mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	129% 1.17mg	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	136% 11mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	19% 79.2mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	77.8% 545mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	18% 267mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	10.4% 385g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanut Flavor Canned Meal Supplement Drink vs Boiled California Red Kidney Beans:

• Peanut Flavor Canned Meal Supplement Drink has 4.1 times more Vitamin B1, 25.7 times more Vitamin B2, 15 times more Vitamin B3, 9.5 times more Vitamin B5, 6.4 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.

Comparing minerals per 500 calories for Peanut Flavor Canned Meal Supplement Drink vs Boiled California Red Kidney Beans:

• Peanut Flavor Canned Meal Supplement Drink has 2 times more Calcium, 16.6 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.8 times more Copper, 2.4 times more Magnesium, 3.6 times more Manganese, 2.1 times more Potassium and 1.7 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Boiled California Red Kidney Beans have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Peanut Flavor Canned Meal Supplement Drink has 41.9 times more Fat, 50.1 times more Saturated Fat and 10.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Omega 3 and 2.1 times more Protein than Peanut Flavor Canned Meal Supplement Drink.
• Both Peanut Flavor Canned Meal Supplement Drink and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Peanut Flavor Canned Meal Supplement Drink as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.