Comparing Nutrients in 500 calories Boiled Kidney Beans VS Frozen novelties, ice type, pineapple-coconut

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Frozen novelties, ice type, pineapple-coconut: 443g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen novelties, ice type, pineapple-coconut?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen novelties, ice type, pineapple-coconut	0%	20%	80%

Macro Nutrients

	Boiled Kidney Beans	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	32% 10g	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	81.3% 106g	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	8.15% 3.1g	38g per day for Men 19-50 years
Protein	61% 34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	2.2% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	5.45% 0.071mg	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	1.1% 4.42μg	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	65% 58.4mg	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	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Calcium	13.8% 138mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	21.6% 0.19mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	5.27% 22mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	31% 0.71mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	7.24% 4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	4.42% 0.49mg	11mg per day for Men 19-50 years
Water	7.12% 264g	8.77% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frozen novelties, ice type, pineapple-coconut:

• Boiled All Types Kidney Beans have 23.7 times more Vitamin B1, 10.3 times more Vitamin B2, 15.1 times more Vitamin B3, 5 times more Vitamin B5, 6.7 times more Vitamin B6 and 115.7 times more Vitamin B9 than Frozen novelties, ice type, pineapple-coconut.
• While Frozen novelties, ice type, pineapple-coconut contain 12.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frozen novelties, ice type, pineapple-coconut:

• Boiled All Types Kidney Beans have more Calcium, 4.4 times more Copper, 7.5 times more Magnesium, 2.4 times more Manganese, 13.6 times more Phosphorus, 21.2 times more Potassium and 8.1 times more Zinc than Frozen novelties, ice type, pineapple-coconut.
• While Frozen novelties, ice type, pineapple-coconut contain 1.8 times more Iron and 39.3 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen novelties, ice type, pineapple-coconut have similar amounts of Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 8.1 times more Fiber and more Protein than Frozen novelties, ice type, pineapple-coconut.
• While Frozen novelties, ice type, pineapple-coconut contain 5.8 times more Fat and 35.5 times more Saturated Fat than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen novelties, ice type, pineapple-coconut have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.