Comparing Nutrients in 500 calories Red Kidney Beans VS Dried Litchis

Weight per 500 calories

• Red Kidney Beans: 148g
• Dried Litchis: 181g

Red Kidney Beans have 1.2 times more energy per 100g than Dried Litchis. It has high energy density when compared to other foods. Dried Litchis having high energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Dried Litchis?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	2.23% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	98% 128g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	165% 119g	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	22% 8.3g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	12.2% 6.86g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	12.5% 0.16mg	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	5.4% 21.7μg	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	367% 330mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.96% 59.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	127% 1.14mg	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	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	18.4% 0.42mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	4.27% 2.35μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.1% 40.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Dried Litchis Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Dried Litchis?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Dried Litchis:

• 500 calories of Red Kidney Beans have 50 times more Vitamin B1, 3.6 times more Vitamin B6 and 27 times more Vitamin B9 than Dried Litchis.
• While 500 kcal of Dried Litchis contain 3.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 49.5 times more Vitamin C than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Dried Litchis have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Red Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Dried Litchis:

• 500 calories of Red Kidney Beans have 2.1 times more Calcium, 3.2 times more Iron, 2.7 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus and 8.2 times more Zinc than Dried Litchis.
• Both Red Kidney Beans and Dried Litchis contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Dried Litchis lack sufficient amounts of Calcium and Zinc
• Both Raw Red Kidney Beans as well as Dried Litchis lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 1.7 times more Omega 3, 2.7 times more Fiber and 4.9 times more Protein than Dried Litchis.
• While 500 kcal of Dried Litchis contain 1.4 times more Carbohydrate and 38.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Litchis offer comparable quantities of Energy per 500 calories.
• Both Raw Red Kidney Beans as well as Dried Litchis provide inadequate amounts of Omega 6 in 500 calories.