Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Hyacinth-Young beans

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Hyacinth-Young beans: 1087g

Boiled California Red Kidney Beans have 2.7 times more energy per 100g than Hyacinth-Young beans. It has average energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.064% 0.011g	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	77% 100g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	94% 36g	38g per day for Men 19-50 years
Protein	65.7% 37g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	20% 0.26mg	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	168% 674μg	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	156% 140mg	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	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	56.8% 0.51mg	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	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	97% 2.23mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	7.3% 270g	26% 955g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Hyacinth-Young Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Hyacinth-Young beans:

• 500 calories of Boiled California Red Kidney Beans have 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain more Vitamin A, 1.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 29 times more Vitamin C than Boiled California Red Kidney Beans.
• 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 Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Hyacinth-Young beans:

• 500 calories of Boiled California Red Kidney Beans have 2.3 times more Copper and 1.5 times more Iron than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 2 times more Calcium, 2.2 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium, 3.4 times more Selenium and 3.5 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hyacinth-Young beans contain similar levels of Phosphorus and Zinc 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 1.6 times more Protein than Hyacinth-Young beans.
• Both Boiled California Red Kidney Beans and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled California Red Kidney Beans as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.