Comparing Nutrients in 500 calories California Red Kidney Beans VS Miso

Weight per 500 calories

• California Red Kidney Beans: 152g
• Miso: 253g

California Red Kidney Beans have 1.7 times more energy per 100g than Miso. It has high energy density when compared to other foods. Miso having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Miso	25%	26%	49%

Macro Nutrients

	California Red Kidney Beans	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	37% 6.26g	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	49.3% 64g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	21% 15g	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	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	66% 37g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	38.7% 0.5mg	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	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	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	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	29.5% 295mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	118% 1.06mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	94% 2.17mg	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	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.94% 109g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Miso Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 12.4 times more Vitamin B9 than Miso.
• While 500 kcal of Miso contain 1.8 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Miso provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw California Red Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 2.1 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus and 4.3 times more Potassium than Miso.
• While 500 kcal of Miso contain 1.4 times more Manganese, 3.6 times more Selenium, 564.8 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.4 times more Carbohydrate and 2.8 times more Fiber than Miso.
• While 500 kcal of Miso contain 40.1 times more Fat, 8 times more Omega 3 and 76.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Miso offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6