Comparing Nutrients in 500 calories Canned Sauerkraut with Liquids VS California Red Kidney Beans

Weight per 500 calories

• Canned Sauerkraut with Liquids: 2632g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 17.4 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is high in comparison to other foods. Canned Sauerkraut with Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Sauerkraut with Liquids or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Sauerkraut with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	69.7% 91g	130g per day for Men 19-50 years
Sugars	64.6% 47g	NA	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	1.45% 1.05g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	201% 76.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	42.8% 24g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.5% 0.58mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	46.3% 0.6mg	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	158% 632μg	149% 597μg	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	430% 387mg	7.58% 6.8mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	285% 342μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	79% 789mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	4.6% 184μg	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	484% 38.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	66% 1.5mg	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	75% 526mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	132% 4474mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1160% 17395mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	66% 2435g	0.48% 18g	3700g per day for Men 19-50 years

Canned Sauerkraut With Liquids VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Sauerkraut with Liquids or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Canned Sauerkraut with Liquids vs California Red Kidney Beans:

• 500 calories of Canned Sauerkraut with Liquids have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 5.7 times more Vitamin B6 and 56.7 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.5 times more Vitamin B1 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and California Red Kidney Beans provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Sauerkraut Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Sauerkraut with Liquids vs California Red Kidney Beans:

• 500 calories of Canned Sauerkraut with Liquids have 2.7 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 2 times more Potassium, 3.3 times more Selenium, 1043.7 times more Sodium, 1.3 times more Zinc and 136.8 times more Water than California Red Kidney Beans.
• Both Canned Sauerkraut with Liquids and California Red Kidney Beans contain similar levels of Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sauerkraut with Liquids have 6.8 times more Omega 3, 1.2 times more Carbohydrate and 2 times more Fiber than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.5 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.