Comparing Nutrients in 500 calories Canned Mixed Vegetables with LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Canned Mixed Vegetables with Liquids

1389g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 3.5 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is average in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

Which food has more nutrients per 500 calories - Canned Mixed Vegetables with Liquids or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs Boiled 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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3.58%3.47g

Fat

2.03%1.97g

3.47 gvs1.97 g

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

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2.2%0.71g

Saturated Fat

0.9%0.29g

0.71 gvs0.29 g

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

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27.8%0.44g

Omega 3

42%0.67g

0.44 gvs0.67 g

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

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7.2%1.22g

Omega 6

2.5%0.43g

1.22 gvs0.43 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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76%99g

Carbohydrate

69%89.8g

99 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA gvs1.26 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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139%52.8g

Fiber

66.3%25g

52.8 gvs25 g

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

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35.2%19.7g

Protein

61%34g

19.7 gvs34 g

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

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Vitamins

Canned Mixed Vegetables with Liquidsvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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39.4%0.47mg

Vitamin B1

52.5%0.63mg

Thiamine

0.47 mgvs0.63 mg

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

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42.7%0.56mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.56 mgvs0.23 mg

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

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42%6.7mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.7 mgvs2.28 mg

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

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31.7%1.6mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.6 mgvs0.87 mg

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

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82.3%1.07mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.07 mgvs0.47 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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62.5%250μg

Vitamin B9

128%512μg

Folates and Folic Acid

250 μgvs512 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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58.6%52.8mg

Vitamin C

5.25%4.72mg

Ascorbic acid

52.8 mgvs4.72 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

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Canned Mixed Vegetables with Liquidsvs Boiled Kidney Beans

29%292mg

Calcium

13.8%138mg

292 mgvs138 mg

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

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160%1.44mg

Copper

94%0.85mg

1.44 mgvs0.85 mg

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

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13%514μg

Fluoride

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

514 μgvsNA μg

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

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113%9.03mg

Iron

109%8.74mg

9.03 mgvs8.74 mg

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

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49.6%208mg

Magnesium

39.4%165mg

208 mgvs165 mg

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

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258%5.93mg

Manganese

73.6%1.7mg

5.93 mgvs1.7 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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73.4%514mg

Phosphorus

77.6%543mg

514 mgvs543 mg

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

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56.4%1917mg

Potassium

47%1594mg

1917 mgvs1594 mg

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

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5.05%2.78μg

Selenium

7.87%4.33μg

2.78 μgvs4.33 μg

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

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207%3111mg

Sodium

0.26%3.94mg

3111 mgvs3.94 mg

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

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64.4%7.1mg

Zinc

35.8%3.94mg

7.1 mgvs3.94 mg

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

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34%1253g

Water

7.12%264g

1253 gvs264 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 Canned Mixed Vegetables with Liquids vs Boiled Kidney Beans:

Canned Mixed Vegetables Solids and Liquids have 2.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 11.2 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1 and 2 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mixed Vegetables with Liquids vs Boiled Kidney Beans:

Canned Mixed Vegetables Solids and Liquids have 2.1 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 3.5 times more Manganese, 1.2 times more Potassium, 790.2 times more Sodium, 1.8 times more Zinc and 4.8 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Mixed Vegetables Solids and Liquids have 2.9 times more Omega 6 and 2.1 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 and 1.7 times more Protein than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Mixed Vegetables Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Mixed Vegetables with LiquidsVS Canned Mixed VegetablesBoiled Kidney BeansVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Canned Mixed Vegetables with LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Mixed Vegetables with Liquids or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: