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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Pink Beans: 336g

California Red Kidney Beans have 2.2 times more energy per 100g than Boiled Pink Beans. It has high energy density when compared to other foods. Boiled Pink Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	1.67% 1.2g	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% 37.7g	47% 17.8g	38g per day for Men 19-50 years
Protein	66% 37g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	45% 0.59mg	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	149% 597μg	141% 564μg	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	7.58% 6.8mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	101% 0.91mg	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	177% 14mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	80% 1.84mg	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	87.7% 614mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	8.54% 4.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.48% 18g	5.55% 205g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin C than Boiled Pink Beans.
• Both Raw California Red Kidney Beans and Boiled Pink Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw California Red Kidney Beans have 1.7 times more Calcium, 1.8 times more Copper, 1.8 times more Iron and 1.3 times more Potassium than Boiled Pink Beans.
• While Boiled Pink Beans contain 11.5 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled Pink Beans have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 2.1 times more Fiber and 1.2 times more Protein than Boiled Pink Beans.
• While Boiled Pink Beans contain 2.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled Pink Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.