Comparing Nutrients in 500 calories Boiled Kidney Beans VS Chow Mein

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Chow Mein: 106g

Chow Mein Chinese Noodles have 3.7 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Chow Mein?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Chow Mein	9%	39%	52%

Macro Nutrients

	Boiled Kidney Beans	Chow Mein	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	23.2% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	22.4% 7.15g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	21.7% 3.7g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	0% 0g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	61% 34g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Chow Mein	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	31.3% 5mg	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	3.5% 0.046mg	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	33% 133μg	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	0% 0mg	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	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	4.7% 5.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Chow Mein	Recommended Dietary Allowance
Calcium	13.8% 138mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	14.6% 0.13mg	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	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	4.8% 20mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	26.6% 0.61mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.045% 1.68g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Chow Mein Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Chow Mein?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Chow Mein:

• 500 calories of Boiled Kidney Beans have 10.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.9 times more Vitamin K than Chow Mein.
• While 500 kcal of Chow Mein Chinese Noodles contain 1.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Chow Mein provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Chow Mein have insufficient amounts of Vitamin B6 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Chow Mein:

• 500 calories of Boiled Kidney Beans have more Calcium, 6.5 times more Copper, 1.3 times more Iron, 8.2 times more Magnesium, 2.8 times more Manganese, 5.2 times more Phosphorus, 14.6 times more Potassium and 4.6 times more Zinc than Chow Mein.
• While 500 kcal of Chow Mein Chinese Noodles contain 7 times more Selenium and 233.5 times more Sodium than Boiled All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Chow Mein lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 6.4 times more Omega 3, 1.3 times more Carbohydrate, 3.5 times more Fiber and 3 times more Protein than Chow Mein.
• While 500 kcal of Chow Mein Chinese Noodles contain 11.5 times more Fat, 24.9 times more Saturated Fat and 8.7 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Chow Mein offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Chow Mein provide inadequate amounts of Omega 3