Comparing Nutrients in 500 calories Canned Kidney Beans VS Endive

Weight per 500 calories

• Canned Kidney Beans: 595g
• Endive: 2941g

Canned Kidney Beans have 4.9 times more energy per 100g than Endive. It has average energy density when compared to other foods. Raw Endive having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Endive	25%	9%	66%

Macro Nutrients

	Canned Kidney Beans	Endive	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	13% 2.2g	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	75.8% 99g	130g per day for Men 19-50 years
Sugars	15% 11g	10% 7.35g	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	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	240% 91g	38g per day for Men 19-50 years
Protein	55.5% 31g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Endive	Recommended Dietary Allowance
Vitamin A	NA	353% 3176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	529% 26.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.2% 0.59mg	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	1044% 4176μg	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	212% 191mg	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	86.3% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	5662% 6794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Endive	Recommended Dietary Allowance
Calcium	20.2% 202mg	153% 1529mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	324% 2.9mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	537% 12.4mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	272% 9235mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	211% 23.2mg	11mg per day for Men 19-50 years
Water	12.6% 465g	74.6% 2759g	3700g per day for Men 19-50 years

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

• Raw Endive contains 3.4 times more Vitamin B1, 7.3 times more Vitamin B2, 4.8 times more Vitamin B3, 32.2 times more Vitamin B5, 1.3 times more Vitamin B6, 19.5 times more Vitamin B9, 26.8 times more Vitamin C, 108.7 times more Vitamin E and 278.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Endive:

• Canned All Types Kidney Beans have 2.7 times more Sodium than Raw Endive.
• While Raw Endive contains 7.6 times more Calcium, 3.6 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 12.4 times more Manganese, 1.5 times more Phosphorus, 6.5 times more Potassium, 8.5 times more Zinc and 5.9 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Endive have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 and 1.5 times more Sugars than Raw Endive.
• While Raw Endive contains 1.6 times more Fat, 3.5 times more Omega 6 and 3.6 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Endive have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned All Types Kidney Beans as well as Raw Endive have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.