Comparing Nutrients in 500 calories California Red Kidney Beans VS Mangosteen, canned, syrup pack

Weight per 500 calories

• California Red Kidney Beans: 152g
• Mangosteen, canned, syrup pack: 685g

California Red Kidney Beans have 4.5 times more energy per 100g than Mangosteen, canned, syrup pack. It has high energy density when compared to other foods. Mangosteen, canned, syrup pack having average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Mangosteen, canned, syrup pack?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mangosteen, canned, syrup pack	2%	7%	91%

Macro Nutrients

	California Red Kidney Beans	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	NA	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	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	94% 123g	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% 37.7g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	66% 37g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.52% 13.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	9.5% 0.12mg	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	53% 212μg	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	22% 20mg	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

	California Red Kidney Beans	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Calcium	29.5% 295mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	52.5% 0.47mg	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	25.7% 2.05mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	30.4% 0.7mg	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	7.83% 54.8mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.48% 18g	15% 554g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Mangosteen, Canned, Syrup Pack Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Mangosteen, canned, syrup pack?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Mangosteen, canned, syrup pack:

• 500 calories of California Red Kidney Beans have 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 5.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Mangosteen, canned, syrup pack.
• While 500 kcal of Mangosteen, canned, syrup pack contain 2.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mangosteen, canned, syrup pack provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Mangosteen, canned, syrup pack 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 Mangosteen, canned, syrup pack:

• 500 calories of California Red Kidney Beans have 3.6 times more Calcium, 3.5 times more Copper, 6.9 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 11.2 times more Phosphorus, 6.9 times more Potassium and 2.7 times more Zinc than Mangosteen, canned, syrup pack.
• While 500 kcal of Mangosteen, canned, syrup pack contain 31.1 times more Water than Raw California Red Kidney Beans.
• 500 calories of Mangosteen, canned, syrup pack lack sufficient amounts of Calcium, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.1 times more Fiber and 13.1 times more Protein than Mangosteen, canned, syrup pack.
• While 500 kcal of Mangosteen, canned, syrup pack contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mangosteen, canned, syrup pack offer comparable quantities of Energy per 500 calories.
• 500 calories of Mangosteen, canned, syrup pack provide inadequate amounts of Protein