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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Okara: 658g

Boiled California Red Kidney Beans have 1.6 times more energy per 100g than Okara. It has average energy density when compared to other foods. Okara having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Okara	18%	20%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Okara	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	25.8% 4.4g	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	62% 80.5g	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	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Okara	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	58% 0.76mg	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	42.8% 171μg	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	0% 0IU	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	Okara	Recommended Dietary Allowance
Calcium	26.6% 266mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	146% 1.3mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	116% 2.66mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	3.95% 59.2mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	7.3% 270g	14.5% 537g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin C than Okara.
• While Okara contains 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled California Red Kidney Beans have 1.4 times more Iron, 1.4 times more Phosphorus and 1.2 times more Potassium than Okara.
• While Okara contains 2 times more Calcium, 2.1 times more Manganese, 14.4 times more Selenium and 2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Okara have similar amounts of Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled California Red Kidney Beans have 1.6 times more Protein than Okara.
• While Okara contains 31.4 times more Fat, 4.5 times more Omega 3 and 54.3 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Okara have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled California Red Kidney Beans as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.