Comparing Nutrients in 500 calories Hemp Seeds VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Hemp Seeds: 90g
• Canned Red Kidney Beans with Liquids: 617g

Hemp Seeds have 6.8 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has very high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Hemp Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.03% 7.84g	70.4% 92g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	15.8% 11.4g	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	0.39% 0.28g	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 11.4g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	70% 26.5g	38g per day for Men 19-50 years
Protein	51% 28.5g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	38% 0.49mg	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	25% 99μg	35.5% 142μg	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	0.5% 0.45mg	5.5% 4.94mg	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	4.82% 0.72mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	101% 0.91mg	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	90% 7.2mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	78% 1.8mg	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	213% 1492mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	13% 481g	3700g per day for Men 19-50 years

Hemp Seeds VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Hemp Seeds have 1.8 times more Vitamin B1 and 2.7 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 4.7 times more Vitamin K than Hulled Hemp Seeds.
• Both Hemp Seeds and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Hemp Seeds have insufficient amounts of Vitamin K
• Both Hulled Hemp Seeds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Hemp Seeds vs Canned Red Kidney Beans with Liquids:

• 500 calories of Hemp Seeds have 1.6 times more Copper, 3.4 times more Magnesium, 3.8 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.8 times more Calcium, 1.5 times more Potassium, 349.6 times more Sodium and 107.3 times more Water than Hulled Hemp Seeds.
• Both Hemp Seeds and Canned Red Kidney Beans with Liquids contain similar levels of Iron per 500 calories.
• 500 calories of Hemp Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hemp Seeds have 19.8 times more Fat, 5.4 times more Saturated Fat, 28.8 times more Omega 3 and 48.5 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 11.7 times more Carbohydrate, 8.4 times more Sugars and 7.3 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Hemp Seeds provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6