Comparing Nutrients in 500 calories Powder High Protein Nutritional Shake Mix VS California Red Kidney Beans

Weight per 500 calories

• Powder High Protein Nutritional Shake Mix: 128g
• California Red Kidney Beans: 152g

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

Which food has more nutrients per 500 calories - Powder High Protein Nutritional Shake Mix or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	69.7% 91g	130g per day for Men 19-50 years
Sugars	6.3% 4.55g	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	0% 0g	99% 37.7g	38g per day for Men 19-50 years
Protein	122% 68.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	266% 2392μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	319% 16mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	182% 728μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	342% 8.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	106% 638IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	144% 21.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	91% 911mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	185% 1.67mg	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	359% 28.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	152% 638mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	6932% 159mg	66% 1.5mg	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	260% 1823mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	103% 1548mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder High Protein Nutritional Shake Mix vs California Red Kidney Beans:

• Powder High Protein Nutritional Shake Mix has more Vitamin A, 3.4 times more Vitamin B1, 8.2 times more Vitamin B2, 10.2 times more Vitamin B3, 13.5 times more Vitamin B5, 5.3 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12, 14 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 500 calories for Powder High Protein Nutritional Shake Mix vs California Red Kidney Beans:

• Powder High Protein Nutritional Shake Mix has 3.1 times more Calcium, 1.9 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 105.2 times more Manganese, 3 times more Phosphorus, 23 times more Selenium, 92.9 times more Sodium and 6.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Potassium than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 500 calories:

• Powder High Protein Nutritional Shake Mix has 36.1 times more Fat, 8 times more Omega 3, 101 times more Omega 6 and 1.9 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Powder High Protein Nutritional Shake Mix as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.