Comparing Nutrients in 500 calories Java-plum VS Canned Kidney Beans

Weight per 500 calories

• Java-plum: 833g
• Canned Kidney Beans: 595g

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

Which food has more nutrients per 500 calories - Java-plum or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Java-plum	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.9g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	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	100% 130g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	NA	67.4% 25.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Java-plum	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	4.17% 0.05mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	NA	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	132% 119mg	7.94% 7.14mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 158mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	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	19.8% 1.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.2% 142mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	7.78% 117mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	NA	25% 2.74mg	11mg per day for Men 19-50 years
Water	18.7% 693g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Java-plum vs Canned Kidney Beans:

• Raw Java-plum has 16.7 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.8 times more Vitamin B1, 3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Java-plum.
• Both Raw Java-plum and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Java-plum as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Java-plum vs Canned Kidney Beans:

• Raw Java-plum has 1.5 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 2.1 times more Potassium and 15.1 times more Sodium than Raw Java-plum.

Comparison of macro-nutrients per 500 calories:

• Raw Java-plum has 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.2 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Java-plum as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.