Comparing Nutrients in 500 calories Boiled Kidney Beans VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Boiled Garland Chrysanthemum: 2500g

Boiled Kidney Beans have 6.4 times more energy per 100g than Boiled Garland Chrysanthemum. It has average energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Boiled Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	5% 0.85g	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% 108g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	69.3% 50.3g	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	151% 57.5g	38g per day for Men 19-50 years
Protein	61% 34g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	227% 2.95mg	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	313% 1250μg	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	664% 598mg	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	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	13.8% 138mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	369% 3.33mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	386% 8.88mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.12% 264g	62.5% 2312g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garland Chrysanthemum contains more Vitamin A, 17.5 times more Vitamin B2, 7.9 times more Vitamin B3, 6.2 times more Vitamin B6, 2.4 times more Vitamin B9, 126.5 times more Vitamin C, 529.2 times more Vitamin E and 107.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Garland Chrysanthemum:

• Boiled and Drained Garland Chrysanthemum contains 12.5 times more Calcium, 3.9 times more Copper, 10.7 times more Iron, 2.7 times more Magnesium, 5.2 times more Manganese, 2 times more Phosphorus, 8.9 times more Potassium, 1.7 times more Selenium, 336.6 times more Sodium, 1.3 times more Zinc and 8.8 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 4.5 times more Omega 3 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2 times more Omega 6, 39.9 times more Sugars and 2.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.