Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Cooked Artichokes

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Cooked Artichokes: 943g

Canned Red Kidney Beans with Liquids have 1.5 times more energy per 100g than Cooked Artichokes. It has average energy density when compared to other foods. Boiled and Drained Artichokes having low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Cooked Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.83% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	86.7% 113g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	13% 9.34g	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	0% 0g	0.26% 0.19g	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	% 0g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 6.9g	g per day for Men 19-50 years
Fiber	70% 26.5g	142% 53.8g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	48.7% 27.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.05% 9.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	45.3% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	58.8% 0.76mg	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	35.5% 142μg	210% 840μg	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	5.5% 4.94mg	77.6% 70mg	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	0.82% 0.12mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	116% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Artichokes	Recommended Dietary Allowance
Calcium	18% 179mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	133% 1.2mg	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	96% 7.7mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	94% 396mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	92% 2.12mg	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	93% 654mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	79.4% 2698mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	13% 481g	21.4% 793g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Cooked Artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Cooked Artichokes?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Cooked Artichokes:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin B1 than Cooked Artichokes.
• While 500 kcal of Boiled and Drained Artichokes contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5.9 times more Vitamin B9, 14.1 times more Vitamin C, 14.5 times more Vitamin E and 5.5 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Cooked Artichokes:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.3 times more Iron, 3.6 times more Selenium and 2.8 times more Sodium than Cooked Artichokes.
• While 500 kcal of Boiled and Drained Artichokes contain 1.3 times more Copper, 2.1 times more Magnesium, 1.7 times more Potassium and 1.6 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Artichokes contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Sugars than Cooked Artichokes.
• While 500 kcal of Boiled and Drained Artichokes contain 2 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Artichokes offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Artichokes provide inadequate amounts of Omega 6 in 500 calories.