Comparing Nutrients in 100 calories Canned Kidney Beans VS Canned Jumbo Olives

Weight per 100 calories

• Canned Kidney Beans: 119g
• Canned Jumbo Olives: 124g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Canned Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.16% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	5.33% 6.93g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	0% 0g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	8.12% 3.1g	38g per day for Men 19-50 years
Protein	11% 6.2g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	NA	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	0.31% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	0.37% 0.019mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	1.14% 0.015mg	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	0% 0μg	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	1.6% 1.43mg	2.06% 1.85mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	1.44% 1.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	31% 0.28mg	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	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	1.18% 4.94mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	1.07% 0.025mg	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	0.53% 3.7mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Canned Jumbo Olives:

• Canned All Types Kidney Beans have 37.3 times more Vitamin B1, more Vitamin B2, 18 times more Vitamin B3, 8.9 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin B9 and 2.8 times more Vitamin K than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.3 times more Vitamin C and 85.6 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Canned Jumbo Olives:

• Canned All Types Kidney Beans have 6.5 times more Magnesium, 8.1 times more Manganese, 28.9 times more Phosphorus, 25.4 times more Potassium and 2 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.9 times more Calcium, 1.7 times more Copper, 2.9 times more Iron and 2.6 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Ripe Jumbo Olives have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 1.9 times more Omega 3, 2.5 times more Carbohydrate, more Sugars, 1.7 times more Fiber and 5.2 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 11.9 times more Fat, 6.7 times more Saturated Fat and 5.3 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Ripe Jumbo Olives have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.