Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Boiled Fruit Chayote

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Boiled Fruit Chayote: 2083g

Boiled California Red Kidney Beans have 5.2 times more energy per 100g than Boiled Fruit Chayote. It has average energy density when compared to other foods. Boiled and Drained Fruit Chayote having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0% 0g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	54.3% 39.4g	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	154% 58.3g	38g per day for Men 19-50 years
Protein	65.7% 37g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Fruit Chayote	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	189% 2.46mg	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	94% 375μg	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	185% 167mg	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	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	26.6% 266mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	255% 2.3mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	153% 3.52mg	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	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	106% 3604mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	58.7% 6.46mg	11mg per day for Men 19-50 years
Water	7.3% 270g	52.6% 1946g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Fruit Chayote Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Fruit Chayote contain 3.3 times more Vitamin B2, 4 times more Vitamin B3, 9.6 times more Vitamin B5, 5.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 34.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Fruit Chayote 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 Boiled and Drained Fruit Chayote 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 Boiled Fruit Chayote:

• 500 calories of Boiled California Red Kidney Beans have 2.6 times more Iron than Boiled Fruit Chayote.
• While 500 kcal of Boiled and Drained Fruit Chayote contain 2 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese, 2.1 times more Potassium, 1.3 times more Selenium, 1.9 times more Zinc and 7.2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Fruit Chayote contain similar levels of Calcium and 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 2.9 times more Protein than Boiled Fruit Chayote.
• While 500 kcal of Boiled and Drained Fruit Chayote contain 27.6 times more Fat and 1.6 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Fruit Chayote offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Fruit Chayote provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.