Comparing Nutrients in 500 calories Boiled French Beans VS Kidney Beans

Weight per 500 calories

• Boiled French Beans: 388g
• Kidney Beans: 150g

Raw All Types Kidney Beans have 2.6 times more energy per unit of mass than Boiled French Beans, which is high in comparison to other foods. Boiled French Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	69.5% 1.1g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	96% 36.4g	98% 37.4g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	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	42% 0.5mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	46% 0.6mg	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	72.7% 291μg	148% 592μg	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	5.17% 4.65mg	7.5% 6.76mg	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	NA	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.8% 28.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	24.4% 244mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	160% 1.44mg	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	52.3% 4.2mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	51.7% 217mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	66.7% 1.53mg	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	56.5% 395mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	62% 2111mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	8.74% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.55% 23.3mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	6.97% 258g	0.48% 17.6g	3700g per day for Men 19-50 years

Boiled French Beans VS Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled French Beans.
• Both Boiled French Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled French Beans vs Kidney Beans:

• 500 kcal of Raw All Types Kidney Beans contain 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Boiled French Beans.
• Both Boiled French Beans and Kidney Beans contain similar levels of Calcium, Magnesium and Manganese per 500 calories.
• Both Boiled French Beans as well as Raw All Types Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled French Beans have 2.7 times more Omega 3 than Kidney Beans.
• While 500 kcal of Raw All Types Kidney Beans contain 1.3 times more Protein than Boiled French Beans.
• Both Boiled French Beans and Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled French Beans as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.