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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Okra: 2273g

California Red Kidney Beans have 15 times more energy per 100g than Boiled Okra. It has high energy density when compared to other foods. Boiled and Drained Okra having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Okra	27%	7%	66%

Macro Nutrients

	California Red Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.92% 4.77g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6% 1.02g	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	79% 103g	130g per day for Men 19-50 years
Sugars	NA	75.2% 54.5g	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	150% 57g	38g per day for Men 19-50 years
Protein	66% 37g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.4% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	327% 4.25mg	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	261% 1045μg	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	412% 370mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	758% 909μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Okra	Recommended Dietary Allowance
Calcium	29.5% 295mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	215% 1.93mg	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	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	291% 6.7mg	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	104% 727mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	90% 3068mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	89% 9.77mg	11mg per day for Men 19-50 years
Water	0.48% 18g	57% 2104g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Okra Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Okra contain more Vitamin A, 3.7 times more Vitamin B1, 3.8 times more Vitamin B2, 6.3 times more Vitamin B3, 4.1 times more Vitamin B5, 7.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 54.3 times more Vitamin C than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 2.2 times more Iron than Boiled Okra.
• While 500 kcal of Boiled and Drained Okra contain 5.9 times more Calcium, 3.4 times more Magnesium, 4.4 times more Manganese, 1.4 times more Potassium, 1.9 times more Selenium, 2.5 times more Zinc and 118.2 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Okra contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Okra contain 1.5 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Okra offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.