Comparing Nutrients in 500 calories Cooked Artichokes VS Boiled California Red Kidney Beans

Weight per 500 calories

• Cooked Artichokes: 943g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.3 times more energy per unit of mass than Boiled and Drained Artichokes, which is average in comparison to other foods. Cooked Artichokes having low energy density.

Which food has more nutrients per 500 calories - Cooked Artichokes or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	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	86.7% 113g	69.5% 90g	130g per day for Men 19-50 years
Sugars	13% 9.34g	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	0.26% 0.19g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	142% 53.8g	99% 37.5g	38g per day for Men 19-50 years
Protein	48.7% 27.3g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.05% 9.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.26mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.8% 0.76mg	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	210% 840μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77.6% 70mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 198mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	129% 1.17mg	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	72% 5.75mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	94% 396mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	92% 2.12mg	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	98% 689mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	79.4% 2698mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	21.4% 793g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Artichokes vs Boiled California Red Kidney Beans:

• Boiled and Drained Artichokes have 3.4 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 14.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled and Drained Artichokes and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Artichokes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Artichokes vs Boiled California Red Kidney Beans:

• Boiled and Drained Artichokes have 2 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium, 35.1 times more Sodium and 2.9 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 2.1 times more Iron and 2.6 times more Selenium than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Boiled California Red Kidney Beans have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Artichokes have 2.8 times more Omega 3, 12.3 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Fiber than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Protein than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Artichokes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.