Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Toppings, nuts in syrup

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Toppings, nuts in syrup: 112g

Toppings, nuts in syrup have 3.5 times more energy per unit of mass than Boiled Red Kidney Beans, which is very high 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 Toppings, nuts in syrup?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Boiled Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	25.3% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	74% 12.6g	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	50% 65g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	56.5% 41g	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	6.76% 2.57g	38g per day for Men 19-50 years
Protein	61% 34g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	15.3% 0.2mg	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	7.25% 29μg	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	0.37% 0.33mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0.84% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	11% 110mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	67% 0.6mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	14.3% 60.3mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	58.6% 1.35mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	4.26% 2.34μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.44% 16.4g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Toppings, Nuts In Syrup Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Toppings, nuts in syrup?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Toppings, nuts in syrup:

• 500 calories of Boiled Red Kidney Beans have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 5.5 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6, 17.6 times more Vitamin B9 and 32.9 times more Vitamin K than Toppings, nuts in syrup.
• 500 calories of Toppings, nuts in syrup have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Toppings, nuts in syrup 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 Toppings, nuts in syrup:

• 500 calories of Boiled Red Kidney Beans have 2.8 times more Calcium, 1.6 times more Copper, 9.9 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 9.4 times more Potassium and 3.6 times more Zinc than Toppings, nuts in syrup.
• 500 calories of Toppings, nuts in syrup lack sufficient amounts of Calcium and Potassium
• Both Boiled Red Kidney Beans as well as Toppings, nuts in syrup lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 1.4 times more Carbohydrate, 11.3 times more Fiber and 6.8 times more Protein than Toppings, nuts in syrup.
• While 500 kcal of Toppings, nuts in syrup contain 12.5 times more Fat, 4.1 times more Omega 3, 29.9 times more Omega 6 and 32.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Toppings, nuts in syrup offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Toppings, nuts in syrup provide inadequate amounts of Fiber and Protein