Comparing Nutrients in 500 calories California Red Kidney Beans VS Kimchi

Weight per 500 calories

• California Red Kidney Beans: 152g
• Kimchi: 3333g

California Red Kidney Beans have 22 times more energy per 100g than Kimchi. It has high energy density when compared to other foods. Cabbage Kimchi having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Kimchi	24%	24%	52%

Macro Nutrients

	California Red Kidney Beans	Kimchi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	6.98% 2.23g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	285% 4.57g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	20.4% 3.47g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	48.7% 35.3g	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	140% 53.3g	38g per day for Men 19-50 years
Protein	66% 37g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	546% 7.1mg	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	149% 597μg	433% 1733μg	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	24.4% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1211% 1453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Kimchi	Recommended Dietary Allowance
Calcium	29.5% 295mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	89% 0.8mg	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	1042% 83.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	148% 5033mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1107% 16600mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	66.7% 7.33mg	11mg per day for Men 19-50 years
Water	0.48% 18g	85% 3143g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.4 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains more Vitamin A, 21.1 times more Vitamin B2, 11.7 times more Vitamin B3, 11.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw California Red Kidney Beans have 2.1 times more Copper than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.7 times more Calcium, 5.9 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 3.4 times more Selenium, 996 times more Sodium, 1.9 times more Zinc and 176.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Cabbage Kimchi contains 44 times more Fat, 40.9 times more Saturated Fat, 35.9 times more Omega 3, 42.4 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cabbage Kimchi have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.