Comparing Nutrients in 500 calories Boiled Kidney Beans VS Lemon Grass

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Lemon Grass: 505g

Boiled Kidney Beans have 1.3 times more energy per 100g than Lemon Grass . It has average energy density when compared to other foods. Raw Lemon Grass having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Boiled Kidney Beans	Lemon Grass	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.1% 0.7g	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	98% 128g	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	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Lemon Grass	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	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	31% 0.4mg	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	95% 379μg	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	14.6% 13mg	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	Lemon Grass	Recommended Dietary Allowance
Calcium	13.8% 138mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	149% 1.34mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	1147% 26.4mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	107% 3652mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	6.43% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.02% 30.3mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	102% 11.3mg	11mg per day for Men 19-50 years
Water	7.12% 264g	9.63% 356g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Lemon Grass .
• While Raw Lemon Grass contain 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Lemon Grass have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Lemon Grass have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Lemon Grass :

• Boiled All Types Kidney Beans have 1.2 times more Selenium than Raw Lemon Grass .
• While Raw Lemon Grass contain 2.4 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 15.6 times more Manganese, 2.3 times more Potassium, 2.9 times more Zinc and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Lemon Grass have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 4.3 times more Omega 3 and 3.7 times more Protein than Raw Lemon Grass .
• While Raw Lemon Grass contain 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Lemon Grass have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Lemon Grass have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.