Comparing Nutrients in 500 calories California Red Kidney Beans VS Cooked Frozen Edamame

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cooked Frozen Edamame: 413g

California Red Kidney Beans have 2.7 times more energy per 100g than Cooked Frozen Edamame. It has high energy density when compared to other foods. Prepared Frozen Edamame having average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	43.6% 7.4g	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	28.3% 37g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	0.68% 0.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.63g	g per day for Men 19-50 years
Fiber	99% 37.7g	56.5% 21.5g	38g per day for Men 19-50 years
Protein	66% 37g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.9% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	31.8% 0.41mg	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	321% 1285μg	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	28% 25.2mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	29.5% 295mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	158% 1.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	184% 4.23mg	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	100% 698mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	51.5% 5.66mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.13% 301g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Frozen Edamame Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Frozen Edamame?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cooked Frozen Edamame:

• 500 calories of California Red Kidney Beans have 1.5 times more Vitamin B6 than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 3.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cooked Frozen Edamame:

• 500 calories of California Red Kidney Beans have 1.5 times more Iron and 1.3 times more Potassium than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 2.8 times more Manganese and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Edamame contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 500 calories.
• Both Raw California Red Kidney Beans as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.5 times more Carbohydrate and 1.8 times more Fiber than Cooked Frozen Edamame.
• While 500 kcal of Prepared Frozen Edamame contain 56.7 times more Fat, 11.6 times more Omega 3, 90.5 times more Omega 6 and 1.3 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Edamame offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6