Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Bananas

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Bananas: 562g

Boiled California Red Kidney Beans have 1.4 times more energy per 100g than Bananas. It has average energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bananas	4%	3%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Bananas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	99% 128g	130g per day for Men 19-50 years
Sugars	NA	95% 68.7g	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	37.6% 27.2g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 13.4g	g per day for Men 19-50 years
Fiber	99% 37.5g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	65.7% 37g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	23.3% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	28% 112μg	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	5.38% 4.84mg	54.3% 49mg	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	NA	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bananas	Recommended Dietary Allowance
Calcium	26.6% 266mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.4μg	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	150% 12mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	66% 1.5mg	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	79% 552mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	59% 2011mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	7.3% 270g	11.4% 421g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Bananas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Bananas?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Bananas:

• 500 calories of Boiled California Red Kidney Beans have 3 times more Vitamin B1 and 2.7 times more Vitamin B9 than Bananas.
• While 500 kcal of Raw Bananas contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4.9 times more Vitamin B6 and 10.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Bananas:

• 500 calories of Boiled California Red Kidney Beans have 9.5 times more Calcium, 2.7 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 4.5 times more Phosphorus and 4.1 times more Zinc than Bananas.
• While 500 kcal of Raw Bananas contain 1.6 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bananas contain similar levels of Manganese and Potassium per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 2.6 times more Fiber and 6 times more Protein than Bananas.
• While 500 kcal of Raw Bananas contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bananas offer comparable quantities of Energy per 500 calories.
• Both Boiled California Red Kidney Beans as well as Raw Bananas provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.