Comparing Nutrients in 500 calories Boiled Kidney Beans VS Pickled Green Olives

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Pickled Green Olives: 345g

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 Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Boiled Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	54.5% 53g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	22% 7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	24.6% 4.2g	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	10% 13.2g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	2.57% 1.86g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	61% 34g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.66% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	6.03% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	1.86% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	8.22% 0.11mg	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	2.6% 10.3μg	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	87.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	4.02% 4.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Calcium	13.8% 138mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	46% 0.41mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	9.03% 38mg	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	1.97% 13.8mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	358% 5366mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	1.25% 0.14mg	11mg per day for Men 19-50 years
Water	7.12% 264g	7% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Pickled Green Olives:

• Boiled All Types Kidney Beans have 8.7 times more Vitamin B1, 9.5 times more Vitamin B2, 2.8 times more Vitamin B3, 10.9 times more Vitamin B5, 4.4 times more Vitamin B6, 49.5 times more Vitamin B9, more Vitamin C and 6.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain more Vitamin A and 111.2 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Pickled Green Olives:

• Boiled All Types Kidney Beans have 2.1 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 39.4 times more Phosphorus, 11 times more Potassium, 1.4 times more Selenium and 28.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.3 times more Calcium and 1362.8 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 2.1 times more Omega 3, 6.8 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 26.8 times more Fat, 24.3 times more Saturated Fat and 9.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.