Comparing Nutrients in 500 calories Canned Kidney Beans VS Young Broadbeans

Weight per 500 calories

• Canned Kidney Beans: 595g
• Young Broadbeans: 694g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Young Broadbeans?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Canned Kidney Beans	Young Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	15% 11g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	76.8% 29g	38g per day for Men 19-50 years
Protein	55.5% 31g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	NA	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	58.8% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.3% 0.26mg	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	53.6% 214μg	167% 667μg	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	7.94% 7.14mg	255% 229mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Young Broadbeans	Recommended Dietary Allowance
Calcium	20.2% 202mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	57% 0.51mg	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	87% 6.96mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	97% 2.22mg	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	76.5% 536mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	51% 1736mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	12.6% 465g	15.2% 563g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Young Broadbeans:

• Canned All Types Kidney Beans have 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 32.1 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Young Broadbeans:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 1.6 times more Copper and 5.1 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.9 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.6 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Young Broadbeans have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Young Broadbeans contain 2.7 times more Omega 3 and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Young Broadbeans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned All Types Kidney Beans as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.