Comparing Nutrients in 500 calories Canned Guava Nectar with Vitamin C VS Boiled Kidney Beans

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is average in comparison to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Which food has more nutrients per 500 calories - Canned Guava Nectar with Vitamin C or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	69% 89.8g	130g per day for Men 19-50 years
Sugars	142% 103g	1.74% 1.26g	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	63% 45.7g	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	% 45g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	66.3% 25g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	36.3% 0.47mg	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	5.95% 24μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 167mg	5.25% 4.72mg	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	2.65% 0.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	94% 0.85mg	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	37.7% 3mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	73.6% 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	2.27% 16mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	18% 663g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Guava Nectar with Vitamin C vs Boiled Kidney Beans:

• Canned Guava Nectar with Vitamin C has 35.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 26.5 times more Vitamin B1, 9.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 6 times more Vitamin B6, 21.5 times more Vitamin B9 and 4.2 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Guava Nectar with Vitamin C vs Boiled Kidney Beans:

• Canned Guava Nectar with Vitamin C has 2.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 6.3 times more Copper, 2.9 times more Iron, 10.4 times more Magnesium, 3.7 times more Manganese, 34.2 times more Phosphorus, 5.2 times more Potassium and 16.5 times more Zinc than Canned Guava Nectar with Vitamin C.

Comparison of macro-nutrients per 500 calories:

• Canned Guava Nectar with Vitamin C has 1.4 times more Carbohydrate and 81.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Fiber and 47.8 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.