Comparing Nutrients in 500 calories Raw Whole TahiniVS Canned Kidney Beans

Weight per 500 calories

Raw Whole Tahini

87.7g

Canned Kidney Beans

595g

Raw Whole Tahini has 6.8 times more energy per 100g than Canned Kidney Beans. It has very 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 - Raw Whole Tahini or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Raw Whole Tahini

12%

71%

17%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Raw Whole Tahinivs 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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43.4%42g

Fat

3.7%3.57g

42 gvs3.57 g

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

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18.4%5.9g

Saturated Fat

2.62%0.84g

5.9 gvs0.84 g

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

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20%0.32g

Omega 3

30.5%0.49g

0.32 gvs0.49 g

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

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107%18g

Omega 6

3.7%0.63g

18 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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17.7%23g

Carbohydrate

66.4%86.3g

23 gvs86.3 g

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

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Sugars

15%11g

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

NA 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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21.5%8.16g

Fiber

67.4%25.6g

8.16 gvs25.6 g

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

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28%15.6g

Protein

55.5%31g

15.6 gvs31 g

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

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Vitamins

Raw Whole Tahinivs Canned Kidney Beans

0.29%2.63μg

Vitamin A

RAE, retinol activity equivalents

2.63 μgvsNA μg

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

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94%1.13mg

Vitamin B1

57.5%0.69mg

Thiamine

1.13 mgvs0.69 mg

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

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34.4%0.45mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.45 mgvs0.3 mg

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

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32.5%5.2mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

5.2 mgvs2.45 mg

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

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12%0.61mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.61 mgvs0.82 mg

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

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10%0.13mg

Vitamin B6

34%0.44mg

Pyridoxine

0.13 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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21.5%86μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

86 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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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Raw Whole Tahinivs Canned Kidney Beans

37%368mg

Calcium

20.2%202mg

368 mgvs202 mg

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

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158%1.4mg

Copper

89.3%0.8mg

1.4 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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27.5%2.2mg

Iron

87%6.96mg

2.2 mgvs6.96 mg

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

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20%84.2mg

Magnesium

38.3%161mg

84.2 mgvs161 mg

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

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55.6%1.28mg

Manganese

43.5%1mg

1.28 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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94%660mg

Phosphorus

76.5%536mg

660 mgvs536 mg

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

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10.7%363mg

Potassium

41.5%1411mg

363 mgvs1411 mg

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

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Selenium

9.74%5.36μg

NA μgvs5.36 μg

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

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4.33%65mg

Sodium

117%1762mg

65 mgvs1762 mg

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

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37%4.07mg

Zinc

25%2.74mg

4.07 mgvs2.74 mg

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

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0.071%2.63g

Water

12.6%465g

2.63 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 Raw Whole Tahini vs Canned Kidney Beans:

Raw Whole Tahini has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Raw Whole Tahini.
Both Raw Whole Tahini as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Whole Tahini vs Canned Kidney Beans:

Raw Whole Tahini has 1.8 times more Calcium, 1.8 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.2 times more Iron, 1.9 times more Magnesium, 3.9 times more Potassium, 27.1 times more Sodium and 176.5 times more Water than Raw Whole Tahini.

Comparison of macro-nutrients per 500 calories:

Raw Whole Tahini has 11.8 times more Fat, 7 times more Saturated Fat and 28.7 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Omega 3, 3.8 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Raw Whole Tahini.
Both Raw Whole Tahini and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Whole Tahini as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw Whole TahiniVS All Flavors Except Macadamia Wheat-based FormulatedCanned Kidney BeansVS All Flavors Except Macadamia Wheat-based FormulatedRaw Whole TahiniVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Raw Whole TahiniVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw Whole Tahini or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: