Comparing Nutrients in 500 calories California Red Kidney Beans VS Papaya, canned, heavy syrup, drained

Weight per 500 calories

• California Red Kidney Beans: 152g
• Papaya, canned, heavy syrup, drained: 243g

California Red Kidney Beans have 1.6 times more energy per 100g than Papaya, canned, heavy syrup, drained. It has high energy density when compared to other foods. Papaya, canned, heavy syrup, drained having above average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Papaya, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	California Red Kidney Beans	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.38% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	104% 136g	130g per day for Men 19-50 years
Sugars	NA	175% 127g	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	22.7% 16.5g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	99% 37.7g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	66% 37g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	3.03% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	2.8% 0.036mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	9.44% 8.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	29.5% 295mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	2.7% 0.024mg	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	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	1.06% 0.024mg	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	2.1% 14.6mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.84% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Papaya, canned, heavy syrup, drained:

• Raw California Red Kidney Beans have 22 times more Vitamin B1, 9.1 times more Vitamin B2, 21.4 times more Vitamin B3, 32.5 times more Vitamin B5 and 16.5 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• Both Raw California Red Kidney Beans and Papaya, canned, heavy syrup, drained have similar amounts of Vitamin C per 500 kcal.
• Both Raw California Red Kidney Beans as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Papaya, canned, heavy syrup, drained:

• Raw California Red Kidney Beans have 5.8 times more Calcium, 68.7 times more Copper, 20.1 times more Iron, 16.6 times more Magnesium, 62.4 times more Manganese, 42.1 times more Phosphorus, 13.9 times more Potassium, 5 times more Selenium and 31.8 times more Zinc than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 4 times more Omega 3, 10.4 times more Fiber and 108.7 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Papaya, canned, heavy syrup, drained have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.