Comparing Nutrients in 500 calories Red Kidney Beans VS Hyacinth-Young beans

Weight per 500 calories

• Red Kidney Beans: 148g
• Hyacinth-Young beans: 1087g

Red Kidney Beans have 7.3 times more energy per 100g than Hyacinth-Young beans. It has high energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.064% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	77% 100g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	61% 44.3g	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	94% 36g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	20% 0.26mg	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	168% 674μg	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	156% 140mg	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	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	56.8% 0.51mg	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	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	97% 2.23mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	26% 955g	3700g per day for Men 19-50 years

Red Kidney Beans VS Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Hyacinth-Young beans?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Hyacinth-Young beans:

• 500 calories of Red Kidney Beans have 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 21 times more Vitamin C, 17.8 times more Vitamin E and 23.7 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin B9 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 Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Hyacinth-Young beans:

• 500 calories of Red Kidney Beans have 2 times more Copper and 1.2 times more Iron than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 4.4 times more Calcium, 2.1 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium, 3.4 times more Selenium and 54.8 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hyacinth-Young beans contain similar levels of Phosphorus and 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 7 times more Omega 3 and 1.5 times more Protein than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 14.2 times more Sugars and 1.6 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in 500 calories.