Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Boiled Dandelion Greens

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Boiled Dandelion Greens: 1515g

Boiled California Red Kidney Beans have 3.8 times more energy per 100g than Boiled Dandelion Greens. It has average energy density when compared to other foods. Boiled and Drained Dandelion Greens having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	20% 3.4g	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	74.6% 97g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.58g	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	116% 44g	38g per day for Men 19-50 years
Protein	65.7% 37g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	576% 5182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	186% 2.42mg	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	49.2% 197μg	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	303% 273mg	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	246% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6962% 8355μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	26.6% 266mg	212% 2121mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	194% 1.74mg	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	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	152% 3.5mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	103% 3515mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	44.4% 667mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	38.6% 4.24mg	11mg per day for Men 19-50 years
Water	7.3% 270g	36.8% 1361g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Dandelion Greens Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled California Red Kidney Beans have 1.5 times more Vitamin B9 than Boiled Dandelion Greens.
• While 500 kcal of Boiled and Drained Dandelion Greens contain more Vitamin A, 3.8 times more Vitamin B1, 10.6 times more Vitamin B2, 3.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 56.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Dandelion Greens provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Dandelion Greens contain 8 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.1 times more Potassium, 41.3 times more Sodium and 5 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Dandelion Greens contain similar levels of Phosphorus and Zinc per 500 calories.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.2 times more Protein than Boiled Dandelion Greens.
• While 500 kcal of Boiled and Drained Dandelion Greens contain 4.5 times more Omega 3 and 42.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Dandelion Greens offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6