Comparing Nutrients in 500 calories Boiled Kidney Beans VS Tropical Colada V8 SPLASH Smoothies

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Tropical Colada V8 SPLASH Smoothies: 1220g

Boiled Kidney Beans have 3.1 times more energy per 100g than Tropical Colada V8 SPLASH Smoothies. It has average energy density when compared to other foods. Tropical Colada V8 SPLASH Smoothies having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Tropical Colada V8 SPLASH Smoothies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tropical Colada V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Boiled Kidney Beans	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	80% 104g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	123% 89.3g	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	66.3% 25g	13% 4.88g	38g per day for Men 19-50 years
Protein	61% 34g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	0% 0mg	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	128% 512μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	122% 2.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	13.8% 138mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	NA	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	109% 8.74mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	NA	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	NA	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	77.6% 543mg	NA	700mg per day for Men 19-50 years
Potassium	47% 1594mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	NA	11mg per day for Men 19-50 years
Water	7.12% 264g	29.8% 1101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Tropical Colada V8 SPLASH Smoothies:

• Boiled All Types Kidney Beans have more Vitamin B6 than Tropical Colada V8 SPLASH Smoothies.
• While Tropical Colada V8 SPLASH Smoothies contain 4.4 times more Vitamin B3, more Vitamin B12 and 63 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Tropical Colada V8 SPLASH Smoothies:

• Boiled All Types Kidney Beans have 4.8 times more Iron and 5.4 times more Potassium than Tropical Colada V8 SPLASH Smoothies.
• While Tropical Colada V8 SPLASH Smoothies contain 3.6 times more Calcium, 62 times more Sodium and 4.2 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 5.2 times more Fiber and 2.3 times more Protein than Tropical Colada V8 SPLASH Smoothies.
• While Tropical Colada V8 SPLASH Smoothies contain 70.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tropical Colada V8 SPLASH Smoothies have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Tropical Colada V8 SPLASH Smoothies have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.