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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Kohlrabi: 1852g

Boiled California Red Kidney Beans have 4.6 times more energy per 100g than Kohlrabi. It has average energy density when compared to other foods. Raw Kohlrabi having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Kohlrabi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	2.18% 0.37g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	66.4% 48g	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	175% 66.7g	38g per day for Men 19-50 years
Protein	65.7% 37g	56.2% 31.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Kohlrabi	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	214% 2.78mg	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	74% 296μg	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	1276% 1148mg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Kohlrabi	Recommended Dietary Allowance
Calcium	26.6% 266mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	265% 2.4mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	83.8% 352mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	112% 2.57mg	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	122% 852mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	191% 6481mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.3% 270g	45.5% 1685g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Kohlrabi Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Kohlrabi contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.5 times more Vitamin B5, 6.6 times more Vitamin B6 and 237.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Kohlrabi provide similar amounts of Vitamin B9 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 Kohlrabi 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 Kohlrabi:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Iron and 6.2 times more Zinc than Kohlrabi.
• While 500 kcal of Raw Kohlrabi contain 1.7 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Selenium, 23 times more Sodium and 6.2 times more Water than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Kohlrabi lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Kohlrabi contain 3.7 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Kohlrabi offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Kohlrabi provide inadequate amounts of Omega 6 in 500 calories.