Comparing Nutrients in 500 calories Boiled Kidney Beans VS Java-plum

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Java-plum: 833g

Boiled Kidney Beans have 2.1 times more energy per 100g than Java-plum. It has average energy density when compared to other foods. Raw Java-plum having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Java-plum	4%	3%	93%

Macro Nutrients

	Boiled Kidney Beans	Java-plum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.98% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	NA	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	100% 130g	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	NA	38g per day for Men 19-50 years
Protein	61% 34g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Java-plum	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	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	24.4% 0.32mg	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	NA	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	132% 119mg	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	Java-plum	Recommended Dietary Allowance
Calcium	13.8% 138mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	NA	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	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	NA	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	7.78% 117mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	NA	11mg per day for Men 19-50 years
Water	7.12% 264g	18.7% 693g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Java-plum:

• Boiled All Types Kidney Beans have 12.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Java-plum.
• While Raw Java-plum contains 25.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Java-plum have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Java-plum:

• Boiled All Types Kidney Beans have 5.5 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus and 2.4 times more Potassium than Raw Java-plum.
• While Raw Java-plum contains 29.6 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Java-plum have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 5.7 times more Protein than Raw Java-plum.
• While Raw Java-plum contains 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Java-plum have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.