Comparing Nutrients in 500 calories ColaVS Canned Kidney Beans

Weight per 500 calories

Cola

1191g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 2 times more energy per unit of mass than Regular Carbonated Cola, which is average in comparison to other foods. Cola having low energy density.

Which food has more nutrients per 500 calories - Cola or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cola

95%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Colavs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.07%2.98g

Fat

3.7%3.57g

2.98 gvs3.57 g

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

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0%0g

Saturated Fat

2.62%0.84g

0 gvs0.84 g

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

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0%0g

Omega 3

30.5%0.49g

0 gvs0.49 g

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

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0%0g

Omega 6

3.7%0.63g

0 gvs0.63 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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95%123g

Carbohydrate

66.4%86.3g

123 gvs86.3 g

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

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163%118g

Sugars

15%11g

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

118 gvs11 g

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

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96%69.5g

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]

69.5 gvs0 g

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

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%49g

Glucose

%0g

49 gvs0 g

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

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%0g

Sucrose

%11g

0 gvs11 g

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

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0%0g

Fiber

67.4%25.6g

0 gvs25.6 g

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

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0%0g

Protein

55.5%31g

0 gvs31 g

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

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Vitamins

Colavs 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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0%0mg

Vitamin B1

57.5%0.69mg

Thiamine

0 mgvs0.69 mg

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

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0%0mg

Vitamin B2

23.4%0.3mg

Riboflavin

0 mgvs0.3 mg

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

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0%0mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

0 mgvs2.45 mg

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

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0%0mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0 mgvs0.82 mg

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

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0%0mg

Vitamin B6

34%0.44mg

Pyridoxine

0 mgvs0.44 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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0%0μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

0 μgvs214 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

7.94%7.14mg

Ascorbic acid

0 mgvs7.14 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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0%0mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0 mgvs0.12 mg

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

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0%0μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

0 μgvs24.4 μg

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

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Minerals

Colavs Canned Kidney Beans

1.2%12mg

Calcium

20.2%202mg

12 mgvs202 mg

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

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9.26%0.083mg

Copper

89.3%0.8mg

0.083 mgvs0.8 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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2.98%0.24mg

Iron

87%6.96mg

0.24 mgvs6.96 mg

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

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0%0mg

Magnesium

38.3%161mg

0 mgvs161 mg

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

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1.55%0.036mg

Manganese

43.5%1mg

0.036 mgvs1 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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15.3%107mg

Phosphorus

76.5%536mg

107 mgvs536 mg

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

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1.75%59.5mg

Potassium

41.5%1411mg

59.5 mgvs1411 mg

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

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2.16%1.2μg

Selenium

9.74%5.36μg

1.2 μgvs5.36 μg

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

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2.4%35.7mg

Sodium

117%1762mg

35.7 mgvs1762 mg

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

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9.74%1.07mg

Zinc

25%2.74mg

1.07 mgvs2.74 mg

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

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28.8%1064g

Water

12.6%465g

1064 gvs465 g

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

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Lets compare vitamin content per 500 calories of Cola vs Canned Kidney Beans:

Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Regular Carbonated Cola.
Both Regular Carbonated Cola as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cola vs Canned Kidney Beans:

Regular Carbonated Cola has 2.3 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 17 times more Calcium, 9.6 times more Copper, 29.3 times more Iron, more Magnesium, 28 times more Manganese, 5 times more Phosphorus, 23.7 times more Potassium, 4.5 times more Selenium, 49.3 times more Sodium and 2.6 times more Zinc than Regular Carbonated Cola.

Comparison of macro-nutrients per 500 calories:

Regular Carbonated Cola has 1.4 times more Carbohydrate, 10.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Regular Carbonated Cola.
Both Regular Carbonated Cola and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Regular Carbonated Cola as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

ColaVS Contains Caffeine And Sweeteners Cola Reduced Sugar CarbonatedCanned Kidney BeansVS Contains Caffeine And Sweeteners Cola Reduced Sugar CarbonatedColaVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories ColaVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cola or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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