Comparing Nutrients in 500 calories Canned Guanabana Nectar VS Canned Kidney Beans

Weight per 500 calories

• Canned Guanabana Nectar: 848g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.4 times more energy per unit of mass than Canned Guanabana Nectar, which is average in comparison to other foods. Canned Guanabana Nectar having low energy density.

Which food has more nutrients per 500 calories - Canned Guanabana Nectar or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Guanabana Nectar	1%	2%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Guanabana Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	153% 111g	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	69.4% 50.3g	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	% 54g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	2.23% 0.85g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Guanabana Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.56% 0.059mg	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	12.7% 51μg	53.6% 214μg	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	105% 94mg	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	0.56% 0.085mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guanabana Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.93% 59.3mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	9.4% 0.085mg	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	38% 3.05mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	6.05% 25.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	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	2.42% 17mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	6.23% 212mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	6.16% 3.4μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.8mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	1.54% 0.17mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	19.4% 718g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Guanabana Nectar vs Canned Kidney Beans:

• Canned Guanabana Nectar has 13.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin K than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Guanabana Nectar vs Canned Kidney Beans:

• Canned Guanabana Nectar has 1.5 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 9.5 times more Copper, 2.3 times more Iron, 6.3 times more Magnesium, 11.8 times more Manganese, 31.6 times more Phosphorus, 6.7 times more Potassium, 1.6 times more Selenium, 26 times more Sodium and 16.2 times more Zinc than Canned Guanabana Nectar.

Comparison of macro-nutrients per 500 calories:

• Canned Guanabana Nectar has 1.5 times more Carbohydrate, 10.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 30.2 times more Fiber and 33.3 times more Protein than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Canned Guanabana Nectar as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.