Comparing Nutrients in 500 calories Red Kidney Beans VS Desserts, apple crisp, prepared-from-recipe

Weight per 500 calories

• Red Kidney Beans: 148g
• Desserts, apple crisp, prepared-from-recipe: 311g

Red Kidney Beans have 2.1 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	73.7% 96g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	84.3% 61g	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	11.4% 4.35g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	9.56% 0.12mg	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	12.4% 49.7μg	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	7.6% 6.83mg	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	2.08% 0.31mg	7.87% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	12.3% 123mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	24.5% 0.22mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	17.6% 0.4mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	5.3% 195g	3700g per day for Men 19-50 years

Red Kidney Beans VS Desserts, Apple Crisp, Prepared-from-recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Desserts, apple crisp, prepared-from-recipe?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 500 calories of Red Kidney Beans have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B5, 4.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• While 500 kcal of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin K
• 500 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Red Kidney Beans as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 500 calories of Red Kidney Beans have 4.7 times more Copper, 3.9 times more Iron, 8.2 times more Magnesium, 4.1 times more Manganese, 6.9 times more Phosphorus, 8.3 times more Potassium and 7.4 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 500 kcal of Desserts, apple crisp, prepared-from-recipe contain 2.3 times more Selenium and 61.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe contain similar levels of Calcium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.5 times more Omega 3, 5.2 times more Fiber and 6.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 500 kcal of Desserts, apple crisp, prepared-from-recipe contain 6.8 times more Fat, 9.9 times more Omega 6 and 19.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Desserts, apple crisp, prepared-from-recipe provide inadequate amounts of Protein