Comparing Nutrients in 500 calories Boiled Kidney Beans VS Celery

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Celery: 3571g

Boiled Kidney Beans have 9.1 times more energy per 100g than Celery. It has average energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Kidney Beans	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	16.6% 2.82g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	66% 48g	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	18.2% 13.2g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	66.3% 25g	150% 57g	38g per day for Men 19-50 years
Protein	61% 34g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	203% 2.64mg	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	321% 1286μg	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	123% 111mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Celery	Recommended Dietary Allowance
Calcium	13.8% 138mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	160% 3.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	7.12% 264g	92% 3408g	3700g per day for Men 19-50 years

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

• Raw Celery contains more Vitamin A, 8.9 times more Vitamin B2, 5 times more Vitamin B3, 10.1 times more Vitamin B5, 5.6 times more Vitamin B6, 2.5 times more Vitamin B9, 23.4 times more Vitamin C, 81.6 times more Vitamin E and 31.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Celery have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled All Types Kidney Beans have 1.2 times more Iron than Raw Celery.
• While Raw Celery contains 10.4 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Potassium, 3.3 times more Selenium, 725.7 times more Sodium and 12.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Celery have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have more Omega 3 and 1.4 times more Protein than Raw Celery.
• While Raw Celery contains 3.1 times more Fat, 6.6 times more Omega 6, 38 times more Sugars and 2.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Celery have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Celery have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.