Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Hazelnut Oil

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Hazelnut Oil: 56.6g

Hazelnut Oil has 7.1 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Hazelnut Oil?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Hazelnut Oil	0%	100%	0%

Macro Nutrients

	Boiled California Red Kidney Beans	Hazelnut Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	58.3% 56.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	13% 4.2g	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	33.6% 5.7g	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	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	65.7% 37g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Hazelnut Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	178% 26.7mg	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	Hazelnut Oil	Recommended Dietary Allowance
Calcium	26.6% 266mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	0% 0mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0% 0g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Hazelnut Oil.
• Both Boiled California Red Kidney Beans as well as Hazelnut Oil have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Hazelnut Oil:

• Boiled California Red Kidney Beans have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Hazelnut Oil.

Comparison of macro-nutrients per 500 calories:

• Boiled California Red Kidney Beans have more Omega 3, more Carbohydrate, more Fiber and more Protein than Hazelnut Oil.
• While Hazelnut Oil contains 155.9 times more Fat, 74.1 times more Saturated Fat and 70.8 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hazelnut Oil have similar amounts of Energy per 500 kcal.
• Both Boiled California Red Kidney Beans as well as Hazelnut Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.