Comparing Nutrients in 500 calories Boiled Kidney Beans VS Boiled Drumstick Pods

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Boiled Drumstick Pods: 1389g

Boiled Kidney Beans have 3.5 times more energy per 100g than Boiled Drumstick Pods. It has average energy density when compared to other foods. Boiled and Drained Drumstick Pods having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Boiled Kidney Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.35% 0.43g	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	0.25% 0.042g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	NA	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	154% 58.3g	38g per day for Men 19-50 years
Protein	61% 34g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	72.6% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	195% 9.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	120% 1.56mg	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	104% 417μg	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	1497% 1347mg	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	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	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	13.8% 138mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	120% 1.1mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	146% 3.35mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	187% 6347mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	7.12% 264g	33% 1228g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain more Vitamin A, 4.1 times more Vitamin B2, 3.6 times more Vitamin B3, 11.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 285.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Drumstick Pods:

• Boiled All Types Kidney Beans have 1.4 times more Iron than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 2 times more Calcium, 1.3 times more Copper, 3.5 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 4 times more Potassium, 2.2 times more Selenium, 151.7 times more Sodium, 1.5 times more Zinc and 4.7 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have more Omega 3 than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.3 times more Carbohydrate and 2.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Drumstick Pods have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.