Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 1351g

Boiled California Red Kidney Beans have 3.4 times more energy per 100g than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix. It has average energy density when compared to other foods. Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn having low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	23% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	5.64% 0.96g	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	76% 99g	130g per day for Men 19-50 years
Sugars	NA	45% 32.6g	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	110% 42g	38g per day for Men 19-50 years
Protein	65.7% 37g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	875% 7878μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	40.5% 6.5mg	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	83% 1.1mg	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	61% 243μg	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	57% 51.4mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	26.6% 266mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	156% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.5% 500μg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	48.3% 203mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	7.37% 4.05μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	7.3% 270g	33% 1219g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Canned Carrots, Green Beans, Peas, Lima Beans And Corn Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 500 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B9 than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 500 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain more Vitamin A, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B6 and 10.6 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 Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 500 calories of Boiled California Red Kidney Beans have 1.4 times more Iron than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 500 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 21.8 times more Sodium, 2 times more Zinc and 4.5 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Potassium per 500 calories.
• Both Boiled California Red Kidney Beans as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.9 times more Protein than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 500 kcal of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Energy, Carbohydrate and Fiber 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 Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Omega 6 in 500 calories.