Comparing Nutrients in 500 calories Boiled Kidney Beans VS Dried Coriander Leaf

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Dried Coriander Leaf: 179g

Dried Coriander Leaf Spices have 2.2 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Boiled Kidney Beans	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	3.46% 0.59g	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	72% 93g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	18% 13g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	61% 34g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	120% 19mg	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	84% 1.1mg	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	123% 491μg	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	1128% 1016mg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2030% 2436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	13.8% 138mg	223% 2233mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	356% 3.2mg	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	951% 76mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	296% 1244mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	495% 11.4mg	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	123% 862mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	235% 8004mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	77% 8.46mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain more Vitamin A, 3.6 times more Vitamin B1, 11.8 times more Vitamin B2, 8.4 times more Vitamin B3, 2.3 times more Vitamin B6, 215 times more Vitamin C, 15.6 times more Vitamin E and 73.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Coriander Leaf Spices have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Dried Coriander Leaf:

• Boiled All Types Kidney Beans have 20.1 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 16.2 times more Calcium, 3.8 times more Copper, 8.7 times more Iron, 7.5 times more Magnesium, 6.7 times more Manganese, 1.6 times more Phosphorus, 5 times more Potassium, 12.1 times more Selenium, 96 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have more Omega 3 and 1.4 times more Fiber than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 4.4 times more Fat and 10.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Coriander Leaf Spices have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.