Comparing Nutrients in 500 calories Gums, seed gums (includes locust bean, guar)VS Canned Kidney Beans

Weight per 500 calories

Gums, seed gums (includes locust bean, guar)

151g

Canned Kidney Beans

595g

Gums, seed gums (includes locust bean, guar) have 4 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 500 calories - Gums, seed gums (includes locust bean, guar) or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Gums, seed gums (includes locust bean, guar)

93%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Gums, seed gums (includes locust bean, guar)vs 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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0.78%0.75g

Fat

3.7%3.57g

0.75 gvs3.57 g

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

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0.28%0.09g

Saturated Fat

2.62%0.84g

0.09 gvs0.84 g

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

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0.094%0.002g

Omega 3

30.5%0.49g

0.002 gvs0.49 g

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

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0.59%0.1g

Omega 6

3.7%0.63g

0.1 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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89.6%116g

Carbohydrate

66.4%86.3g

116 gvs86.3 g

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

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0%0g

Sugars

15%11g

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

0 gvs11 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

%11g

NA gvs11 g

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

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306%116g

Fiber

67.4%25.6g

116 gvs25.6 g

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

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12.4%6.93g

Protein

55.5%31g

6.93 gvs31 g

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

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Vitamins

Gums, seed gums (includes locust bean, guar)vs 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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Vitamin B5

16.4%0.82mg

Pantothenic acid

NA 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

Gums, seed gums (includes locust bean, guar)vs Canned Kidney Beans

44.3%443mg

Calcium

20.2%202mg

443 mgvs202 mg

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

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0%0mg

Copper

89.3%0.8mg

0 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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0%0mg

Iron

87%6.96mg

0 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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Manganese

43.5%1mg

NA 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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0%0mg

Phosphorus

76.5%536mg

0 mgvs536 mg

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

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0%0mg

Potassium

41.5%1411mg

0 mgvs1411 mg

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

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0%0μg

Selenium

9.74%5.36μg

0 μgvs5.36 μg

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

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12.6%188mg

Sodium

117%1762mg

188 mgvs1762 mg

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

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0%0mg

Zinc

25%2.74mg

0 mgvs2.74 mg

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

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0.61%22.6g

Water

12.6%465g

22.6 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 Gums, seed gums (includes locust bean, guar) vs Canned Kidney Beans:

Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Gums, seed gums (includes locust bean, guar).
Both Gums, seed gums (includes locust bean, guar) 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 Gums, seed gums (includes locust bean, guar) vs Canned Kidney Beans:

Gums, seed gums (includes locust bean, guar) have 2.2 times more Calcium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 9.4 times more Sodium, more Zinc and 20.6 times more Water than Gums, seed gums (includes locust bean, guar).

Comparison of macro-nutrients per 500 calories:

Gums, seed gums (includes locust bean, guar) have 1.3 times more Carbohydrate and 4.5 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 324.1 times more Omega 3, more Sugars and 4.5 times more Protein than Gums, seed gums (includes locust bean, guar).
Both Gums, seed gums (includes locust bean, guar) and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Gums, seed gums (includes locust bean, guar) 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:

Gums, seed gums (includes locust bean, guar)VS Snacks, potato chips, white, restructured, bakedCanned Kidney BeansVS Snacks, potato chips, white, restructured, bakedGums, seed gums (includes locust bean, guar)VS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Gums, seed gums (includes locust bean, guar)VS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Gums, seed gums (includes locust bean, guar) or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: