Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with Liquids VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Canned Chinese Waterchestnuts with Liquids: 1000g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 1.6 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is average in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	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	0.62% 0.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	95% 123g	70.4% 92g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	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	% 11.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	70% 26.5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	15% 60μg	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	14.4% 13mg	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	33.3% 5mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	109% 8.7mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	27% 190mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	23.4% 864g	13% 481g	3700g per day for Men 19-50 years

Canned Chinese Waterchestnuts With Liquids VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 2.8 times more Vitamin B5, 3.2 times more Vitamin B6, 2.6 times more Vitamin C and 40.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B9 and 12.7 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1 and Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Chinese Waterchestnuts with Liquids vs Canned Red Kidney Beans with Liquids:

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 1.8 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.5 times more Calcium, 3.7 times more Magnesium, 3.4 times more Phosphorus, 1.4 times more Potassium and 19.8 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Iron, Manganese, Selenium and Zinc per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 1.3 times more Carbohydrate and 2.2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.2 times more Omega 3 and 3.7 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.