Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Miso

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Miso: 253g

Miso has 1.6 times more energy per unit of mass than Boiled Red Kidney Beans, which is above average in comparison to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Red Kidney Beans	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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% 89.8g	49.3% 64g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	76.7% 29g	36% 13.6g	38g per day for Men 19-50 years
Protein	61% 34g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	52.5% 0.63mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	11% 110mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	7.12% 264g	2.94% 109g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Miso Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 2.5 times more Vitamin B1 and 10.7 times more Vitamin B9 than Miso.
• While 500 kcal of Miso contain 2.6 times more Vitamin B2 and 2.2 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Miso provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Boiled Red Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 3 times more Potassium than Miso.
• While 500 kcal of Miso contain 1.3 times more Calcium, 3.7 times more Selenium, 1195.6 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Miso contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 1.4 times more Carbohydrate and 2.1 times more Fiber than Miso.
• While 500 kcal of Miso contain 7.7 times more Fat, 1.5 times more Omega 3, 14.9 times more Omega 6 and 12.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Miso offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6