Comparing Nutrients in 500 calories Dried Beechnuts VS Canned Kidney Beans

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Canned Kidney Beans: 595g

Dried Beechnuts have 6.9 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Dried Beechnuts or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Beechnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	22.4% 29g	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	9.6% 5.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	22% 0.26mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	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	24.5% 98μg	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	15% 13.5mg	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

	Dried Beechnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	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	26.7% 2.14mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	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	0% 0mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	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	2.2% 33mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Canned Kidney Beans:

• Dried Beechnuts have 1.3 times more Vitamin B6 and 1.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.2 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dried Beechnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Beechnuts vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 233.1 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, more Magnesium, more Phosphorus, 1.6 times more Potassium, 53.4 times more Sodium, 8.8 times more Zinc and 81.1 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Canned All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Beechnuts have 12.2 times more Fat, 5.9 times more Saturated Fat, 3 times more Omega 3 and 25.3 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Carbohydrate and 5.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Dried Beechnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.