Comparing Nutrients in 100 calories Canned Kidney Beans VS Medjool Dates

Weight per 100 calories

• Canned Kidney Beans: 119g
• Medjool Dates: 36g

Medjool Dates have 3.3 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Medjool Dates?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.056% 0.054g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	21% 27g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	33% 24g	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% 0g	16% 11.6g	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	% 0g	% 12g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0.19g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	6.37% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	NA	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	1.67% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	6.9% 0.09mg	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	10.7% 43μg	1.35% 5.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	0% 0mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	14.5% 0.13mg	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	17.4% 1.4mg	4.06% 0.32mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	4.64% 19.5mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	4.65% 0.11mg	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	15.3% 107mg	3.2% 22.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.4% 251mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	NA	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.024% 0.36mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.21% 7.7g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Medjool Dates Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Medjool Dates?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Medjool Dates:

• 100 calories of Canned Kidney Beans have 7.7 times more Vitamin B1, 2.8 times more Vitamin B2, 7.9 times more Vitamin B9 and 5 times more Vitamin K than Medjool Dates.
• While 100 kcal of Medjool Dates contain 1.8 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Medjool Dates have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Kidney Beans vs Medjool Dates:

• 100 calories of Canned Kidney Beans have 1.8 times more Calcium, 1.2 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 4.8 times more Phosphorus, 976.1 times more Sodium, 3.4 times more Zinc and 12.1 times more Water than Medjool Dates.
• Both Canned Kidney Beans and Medjool Dates contain similar levels of Potassium per 100 calories.
• 100 calories of Medjool Dates lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Kidney Beans have 2.1 times more Fiber and 9.5 times more Protein than Medjool Dates.
• While 100 kcal of Medjool Dates contain 1.6 times more Carbohydrate, 10.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates offer comparable quantities of Energy per 100 calories.
• 100 calories of Medjool Dates provide inadequate amounts of Protein