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

Weight per 500 calories

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

Boiled Red 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.

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

Macros Ratio

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

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Boiled Red 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	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	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	76.7% 29g	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 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	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	18% 663g	7.12% 264g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Guava Nectar with Vitamin C have 35.4 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red 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.
• 500 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Guava Nectar with Vitamin C as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin E in 500 calories.

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

• 500 calories of Canned Guava Nectar with Vitamin C have 2.5 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.7 times more Calcium, 7.1 times more Copper, 3.8 times more Iron, 11.2 times more Magnesium, 4.1 times more Manganese, 35.2 times more Phosphorus, 5.1 times more Potassium and 17.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• 500 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Guava Nectar with Vitamin C have 1.4 times more Carbohydrate and 81.6 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.7 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 Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein