Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Quinces

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Quinces: 877g

Boiled Red Kidney Beans have 2.2 times more energy per 100g than Quinces. It has average energy density when compared to other foods. Raw Quinces having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Quinces	3%	1%	96%

Macro Nutrients

	Boiled Red Kidney Beans	Quinces	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	2.53% 0.43g	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	103% 134g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	NA	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	44% 16.7g	38g per day for Men 19-50 years
Protein	61% 34g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Quinces	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.95% 17.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	27% 0.35mg	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	6.58% 26.3μg	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	5.25% 4.72mg	146% 132mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Quinces	Recommended Dietary Allowance
Calcium	11% 110mg	9.65% 96mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	127% 1.14mg	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	76.8% 6.14mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	NA	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	7.12% 264g	20% 735g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Quinces Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 19.4 times more Vitamin B9 than Quinces.
• While 500 kcal of Raw Quinces contain 27.9 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Quinces provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Quinces have insufficient amounts of Vitamin B9
• Both Boiled Red Kidney Beans as well as Raw Quinces have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 1.9 times more Iron, 2.5 times more Magnesium, 3.7 times more Phosphorus and 12 times more Zinc than Quinces.
• While 500 kcal of Raw Quinces contain 2.8 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Quinces contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Quinces lack sufficient amounts of Calcium and Zinc
• Both Boiled Red Kidney Beans as well as Raw Quinces lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have more Omega 3, 1.7 times more Fiber and 9.7 times more Protein than Quinces.
• While 500 kcal of Raw Quinces contain 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Quinces offer comparable quantities of Energy per 500 calories.
• 500 calories of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Raw Quinces provide inadequate amounts of Omega 6 in 500 calories.