Comparing Nutrients in 500 calories Abiyuch VS Boiled Red Kidney Beans

Weight per 500 calories

• Abiyuch: 725g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 1.8 times more energy per unit of mass than Raw Abiyuch, which is average in comparison to other foods. Abiyuch having low energy density.

Discover which food has more nutrients per 500 calories - Abiyuch or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Abiyuch	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	69% 89.8g	130g per day for Men 19-50 years
Sugars	85.5% 62g	1.74% 1.26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	38% 27.5g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 32.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	101% 38.4g	76.7% 29g	38g per day for Men 19-50 years
Protein	19.4% 11g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.03% 36.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	436% 392mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	81.7% 1.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.7% 341mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.25mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	15.6% 579g	7.12% 264g	3700g per day for Men 19-50 years

Abiyuch VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Abiyuch or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Abiyuch vs Boiled Red Kidney Beans:

• 500 calories of Abiyuch have 83 times more Vitamin C than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Abiyuch vs Boiled Red Kidney Beans:

• 500 calories of Abiyuch have 1.4 times more Potassium and 2.2 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.9 times more Calcium, 2.3 times more Copper, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Raw Abiyuch.
• Both Abiyuch and Boiled Red Kidney Beans contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Abiyuch have 1.4 times more Carbohydrate, 49.2 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.1 times more Protein than Raw Abiyuch.
• Both Abiyuch and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.