Comparing Nutrients in 500 calories Boiled Kidney Beans VS Carambola

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Carambola: 1613g

Boiled Kidney Beans have 4.1 times more energy per 100g than Carambola. It has average energy density when compared to other foods. Raw StarFruit having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Carambola?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Carambola	12%	9%	79%

Macro Nutrients

	Boiled Kidney Beans	Carambola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	15% 2.53g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	88.5% 64g	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	119% 45g	38g per day for Men 19-50 years
Protein	61% 34g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.38% 48.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	21% 0.27mg	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	48.4% 194μg	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	5.25% 4.72mg	616% 555mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Carambola	Recommended Dietary Allowance
Calcium	13.8% 138mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	246% 2.2mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	26% 0.6mg	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	27.6% 194mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	63% 2145mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	7.12% 264g	40% 1474g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B1, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Raw StarFruit.
• While Raw StarFruit contains more Vitamin A, 2.6 times more Vitamin B3, 7.3 times more Vitamin B5, 117.4 times more Vitamin C and 20.5 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw StarFruit have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw StarFruit have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled All Types Kidney Beans have 2.8 times more Calcium, 6.8 times more Iron, 2.8 times more Manganese, 2.8 times more Phosphorus and 2 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 2.6 times more Copper, 1.3 times more Potassium, 2.2 times more Selenium and 5.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw StarFruit have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 2 times more Protein than Raw StarFruit.
• While Raw StarFruit contains 2.7 times more Fat, 6 times more Omega 6, 51 times more Sugars and 1.8 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw StarFruit have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw StarFruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.