Comparing Nutrients in 500 calories Boiled Kidney Beans VS Prickly Pears

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Prickly Pears: 1220g

Boiled Kidney Beans have 3.1 times more energy per 100g than Prickly Pears. It has average energy density when compared to other foods. Raw Prickly Pears having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Prickly Pears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Boiled Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	13.3% 2.27g	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	89.8% 117g	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	116% 44g	38g per day for Men 19-50 years
Protein	61% 34g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Prickly Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	35% 5.6mg	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	56.3% 0.73mg	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	18.3% 73μg	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	190% 171mg	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	Prickly Pears	Recommended Dietary Allowance
Calcium	13.8% 138mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	108% 0.98mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	247% 1037mg	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	42% 293mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	79% 2683mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	7.12% 264g	29% 1068g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Prickly Pears:

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B1 and 7 times more Vitamin B9 than Raw Prickly Pears.
• While Raw Prickly Pears contain 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 36.1 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Prickly Pears:

• Boiled All Types Kidney Beans have 2.4 times more Iron, 1.9 times more Phosphorus and 2.7 times more Zinc than Raw Prickly Pears.
• While Raw Prickly Pears contain 5 times more Calcium, 6.3 times more Magnesium, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Prickly Pears have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 2.4 times more Omega 3 and 3.8 times more Protein than Raw Prickly Pears.
• While Raw Prickly Pears contain 3.2 times more Fat, 5.3 times more Omega 6, 1.3 times more Carbohydrate and 1.7 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Prickly Pears have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Prickly Pears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.