Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Pie, apple, commercially prepared, enriched flour

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Pie, apple, commercially prepared, enriched flour: 211g

Pie, apple, commercially prepared, enriched flour has 1.9 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 Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Boiled Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	25% 8g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	25.6% 4.36g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	45.5% 33g	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	76.7% 29g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	61% 34g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	4.92% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	3.47% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	6.17% 0.08mg	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	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	7.5% 6.75mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	6.15% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	11% 110mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	10.8% 0.097mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	16.7% 0.38mg	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	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	7.12% 264g	2.98% 110g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Pie, Apple, Commercially Prepared, Enriched Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Pie, apple, commercially prepared, enriched flour?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 500 calories of Boiled Red Kidney Beans have 10.7 times more Vitamin B1, 4 times more Vitamin B2, 4.1 times more Vitamin B3, 3.5 times more Vitamin B5, 5.9 times more Vitamin B6, 9 times more Vitamin B9 and 4.5 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 27.2 times more Vitamin E than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Boiled Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Pie, apple, commercially prepared, enriched flour:

• 500 calories of Boiled Red Kidney Beans have 4.8 times more Calcium, 9.8 times more Copper, 12.2 times more Iron, 12 times more Magnesium, 4.9 times more Manganese, 11 times more Phosphorus, 11.6 times more Potassium and 12.5 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 53.9 times more Sodium than Boiled Red Kidney Beans.
• 500 calories of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Red Kidney Beans as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 2.5 times more Omega 3, 1.3 times more Carbohydrate, 8.6 times more Fiber and 8.5 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 11.8 times more Fat, 28.3 times more Saturated Fat, 10.3 times more Omega 6 and 26.2 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Fiber and Protein