Comparing Nutrients in 500 calories Leavening agents, baking powder, low-sodium VS Canned Kidney Beans

Weight per 500 calories

• Leavening agents, baking powder, low-sodium: 516g
• Canned Kidney Beans: 595g

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

Which food has more nutrients per 500 calories - Leavening agents, baking powder, low-sodium or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Leavening agents, baking powder, low-sodium	0%	2%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Leavening agents, baking powder, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	9.34% 0.15g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	186% 242g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	30% 11.3g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Leavening agents, baking powder, low-sodium	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	0% 0mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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% 0mg	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

	Leavening agents, baking powder, low-sodium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2233% 22330mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	526% 42mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	5058% 35407mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	1531% 52062mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	31% 464mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.86% 32g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Leavening agents, baking powder, low-sodium vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Leavening agents, baking powder, low-sodium.
• Both Leavening agents, baking powder, low-sodium 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 Leavening agents, baking powder, low-sodium vs Canned Kidney Beans:

• Leavening agents, baking powder, low-sodium have 110.3 times more Calcium, 6 times more Iron, 2.2 times more Manganese, 66.1 times more Phosphorus, 36.9 times more Potassium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Copper, 5.2 times more Selenium, 3.8 times more Sodium and 14.5 times more Water than Leavening agents, baking powder, low-sodium.
• Both Leavening agents, baking powder, low-sodium and Canned All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Leavening agents, baking powder, low-sodium have 2.8 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Omega 3, more Sugars, 2.3 times more Fiber and 60.3 times more Protein than Leavening agents, baking powder, low-sodium.
• Both Leavening agents, baking powder, low-sodium and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Leavening agents, baking powder, low-sodium as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.