Comparing Nutrients in 500 calories Light Beer VS Boiled California Red Kidney Beans

Weight per 500 calories

• Light Beer: 1724g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 4.3 times more energy per unit of mass than Light Beer, which is average in comparison to other foods. Light Beer having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Light Beer	13%	0%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Light Beer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	69.5% 90g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	NA	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	0% 0g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	99% 37.5g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Light Beer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	32.3% 0.42mg	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	26% 103μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.4% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.38% 4.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Beer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.9% 69mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	129% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	19.5% 781μg	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	6.47% 0.52mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86.2mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	55.8% 1.3mg	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	29.6% 207mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	1.57% 0.17mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	44.2% 1636g	7.3% 270g	3700g per day for Men 19-50 years

Light Beer VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Light Beer vs Boiled California Red Kidney Beans:

• 500 calories of Light Beer have 3.1 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 6 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.9 times more Vitamin B9 than Light Beer.
• Both Light Beer and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Light Beer have insufficient amounts of Vitamin B1
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Light Beer as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Light Beer vs Boiled California Red Kidney Beans:

• 500 calories of Light Beer have 1.4 times more Selenium and 6.1 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3.9 times more Calcium, 11.3 times more Copper, 23.2 times more Iron, 2.2 times more Magnesium, 12.4 times more Manganese, 2.7 times more Phosphorus, 4.7 times more Potassium and 20.1 times more Zinc than Light Beer.
• 500 calories of Light Beer lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled California Red Kidney Beans contain 3.2 times more Carbohydrate, more Fiber and 8.9 times more Protein than Light Beer.
• Both Light Beer and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Light Beer provide inadequate amounts of Fiber and Protein
• Both Light Beer as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.