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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cardoon: 2941g

Boiled California Red Kidney Beans have 7.3 times more energy per 100g than Cardoon. It has average energy density when compared to other foods. Raw Cardoon having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Cardoon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	7.1% 1.2g	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	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.5g	124% 47g	38g per day for Men 19-50 years
Protein	65.7% 37g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	55% 8.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	199% 9.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	262% 3.4mg	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	74.6% 298μg	500% 2000μg	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	65.4% 59mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cardoon	Recommended Dietary Allowance
Calcium	26.6% 266mg	206% 2059mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	755% 6.8mg	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	150% 12mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	294% 1235mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	327% 7.53mg	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	97% 676mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	346% 11765mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	74.7% 2765g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cardoon Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Cardoon contain 3.5 times more Vitamin B2, 4.1 times more Vitamin B3, 11.3 times more Vitamin B5, 8.1 times more Vitamin B6, 6.7 times more Vitamin B9 and 12.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cardoon provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Cardoon 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 Cardoon:

• 500 kcal of Raw Cardoon contain 7.7 times more Calcium, 5.8 times more Copper, 1.7 times more Iron, 6.4 times more Magnesium, 5.9 times more Manganese, 7 times more Potassium, 310 times more Sodium, 1.4 times more Zinc and 10.2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cardoon contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.8 times more Protein than Cardoon.
• While 500 kcal of Raw Cardoon contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cardoon offer comparable quantities of Energy per 500 calories.
• Both Boiled California Red Kidney Beans as well as Raw Cardoon provide inadequate amounts of Omega 6 in 500 calories.