Comparing Nutrients in 500 calories Hazelnuts VS Canned Kidney Beans

Weight per 500 calories

• Hazelnuts: 79.6g
• Canned Kidney Beans: 595g

Hazelnuts have 7.5 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 - Hazelnuts or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hazelnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.24g	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	10.2% 13.3g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	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	0.077% 0.056g	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	% 0.056g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.34g	% 11g	g per day for Men 19-50 years
Fiber	20.3% 7.72g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.088% 0.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	22.5% 90μg	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	5.57% 5mg	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	79.8% 12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.42% 11.3μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.08% 91mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	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	46.8% 3.74mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	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	33% 231mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	3.47% 1.9μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	12.6% 465g	3700g per day for Men 19-50 years

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

• Hazelnuts have 100.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B9, 1.4 times more Vitamin C and 2.2 times more Vitamin K than Hazelnuts.
• Both Hazelnuts and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Hazelnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hazelnuts vs Canned Kidney Beans:

• Hazelnuts have 1.7 times more Copper and 4.9 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Calcium, 1.9 times more Iron, 2.3 times more Phosphorus, 2.6 times more Potassium, 2.8 times more Selenium, more Sodium, 1.4 times more Zinc and 109.9 times more Water than Hazelnuts.
• Both Hazelnuts and Canned All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hazelnuts have 13.5 times more Fat, 4.2 times more Saturated Fat and 9.9 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7 times more Omega 3, 6.5 times more Carbohydrate, 3.2 times more Sugars, 3.3 times more Fiber and 2.6 times more Protein than Hazelnuts.
• Both Hazelnuts and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Hazelnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.