Comparing Nutrients in 100 calories Dry CouscousVS Canned Kidney Beans

Weight per 100 calories

Dry Couscous

26.6g

Canned Kidney Beans

119g

Dry Couscous have 4.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Dry Couscous or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Dry Couscous

14%

84%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Dry Couscousvs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g

Fat

0.74%0.71g

0.17 gvs0.71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.097%0.031g

Saturated Fat

0.52%0.17g

0.031 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.2%0.003g

Omega 3

6.1%0.098g

0.003 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g

Omega 6

0.74%0.13g

0.064 gvs0.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.6g

Carbohydrate

13.3%17.3g

20.6 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.04%2.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.2g

NA gvs2.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.5%1.33g

Fiber

13.5%5.1g

1.33 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.06%3.4g

Protein

11%6.2g

3.4 gvs6.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Couscousvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.6%0.043mg

Vitamin B1

11.5%0.14mg

Thiamine

0.043 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.6%0.021mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.021 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.8%0.93mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs0.49 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.6%0.33mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.33 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.25%0.029mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.029 mgvs0.088 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.33%5.3μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

5.3 μgvs43 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0 mgvs1.43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

NA mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

NA μgvs4.9 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Couscousvs Canned Kidney Beans

0.64%6.4mg

Calcium

4.05%40.5mg

6.4 mgvs40.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.3%0.066mg

Copper

18%0.16mg

0.066 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.6%0.29mg

Iron

17.4%1.4mg

0.29 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.8%11.7mg

Magnesium

7.65%32mg

11.7 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9%0.21mg

Manganese

8.7%0.2mg

0.21 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.46%45.2mg

Phosphorus

15.3%107mg

45.2 mgvs107 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.3%44mg

Potassium

8.3%282mg

44 mgvs282 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

1.95%1.07μg

NA μgvs1.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.66mg

Sodium

23.5%352mg

2.66 mgvs352 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg

Zinc

4.98%0.55mg

0.22 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.28g

Water

2.5%93g

2.28 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dry Couscous vs Canned Kidney Beans:

Dry Couscous have 1.9 times more Vitamin B3 and 2 times more Vitamin B5 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Dry Couscous.
Both Dry Couscous as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dry Couscous vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 6.3 times more Calcium, 2.4 times more Copper, 4.8 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 6.4 times more Potassium, 132.5 times more Sodium, 2.5 times more Zinc and 40.8 times more Water than Dry Couscous.
Both Dry Couscous and Canned All Types Kidney Beans have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans contain 30.6 times more Omega 3, 3.8 times more Fiber and 1.8 times more Protein than Dry Couscous.
Both Dry Couscous and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dry Couscous as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry CouscousVS Cooked CouscousCanned Kidney BeansVS Cooked CouscousDry CouscousVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Dry CouscousVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry Couscous or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: