Comparing Nutrients in 500 calories Red Kidney Beans VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Red Kidney Beans: 148g
• Boiled Garland Chrysanthemum: 2500g

Red Kidney Beans have 16.9 times more energy per 100g than Boiled Garland Chrysanthemum. It has high energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Red Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	69.3% 50.3g	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	59.3% 22.6g	151% 57.5g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	227% 2.95mg	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	146% 585μg	313% 1250μg	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	7.4% 6.68mg	664% 598mg	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	2.08% 0.31mg	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	12.3% 123mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	369% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	386% 8.88mg	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	86% 602mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	62.5% 2312g	3700g per day for Men 19-50 years

Red Kidney Beans VS Boiled Garland Chrysanthemum Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 1.7 times more Vitamin B1 than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain more Vitamin A, 12.5 times more Vitamin B2, 5.7 times more Vitamin B3, 5 times more Vitamin B6, 2.1 times more Vitamin B9, 89.5 times more Vitamin C, 200.6 times more Vitamin E and 429.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Garland Chrysanthemum contain 14 times more Calcium, 3.2 times more Copper, 9.4 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 1.8 times more Phosphorus, 7.1 times more Potassium, 1.6 times more Selenium, 74.4 times more Sodium and 132.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Garland Chrysanthemum contain similar levels of Zinc per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3.5 times more Omega 3 than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 16.1 times more Sugars and 2.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Garland Chrysanthemum offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 6 in 500 calories.