Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Java-plum

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Java-plum: 833g

Boiled California Red Kidney Beans have 2.1 times more energy per 100g than Java-plum. It has average energy density when compared to other foods. Raw Java-plum having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Java-plum	4%	3%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Java-plum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.98% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	NA	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	NA	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	100% 130g	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	NA	38g per day for Men 19-50 years
Protein	65.7% 37g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Java-plum	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	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	24.4% 0.32mg	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	NA	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	132% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Java-plum	Recommended Dietary Allowance
Calcium	26.6% 266mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	NA	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	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	NA	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	7.78% 117mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	NA	11mg per day for Men 19-50 years
Water	7.3% 270g	18.7% 693g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Java-plum Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Java-plum:

• 500 calories of Boiled California Red Kidney Beans have 10.4 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Java-plum.
• While 500 kcal of Raw Java-plum contain 24.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Java-plum provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Boiled California Red Kidney Beans as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Java-plum:

• 500 calories of Boiled California Red Kidney Beans have 1.7 times more Calcium, 7.6 times more Iron, 1.5 times more Magnesium, 3.9 times more Phosphorus and 2.6 times more Potassium than Java-plum.
• While 500 kcal of Raw Java-plum contain 2.6 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 6.1 times more Protein than Java-plum.
• While 500 kcal of Raw Java-plum contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Java-plum offer comparable quantities of Energy per 500 calories.