Comparing Nutrients in 500 calories Red Kidney Beans VS Boiled Young Winged Beans

Weight per 500 calories

• Red Kidney Beans: 148g
• Boiled Young Winged Beans: 1316g

Red Kidney Beans have 8.9 times more energy per 100g than Boiled Young Winged Beans. It has high energy density when compared to other foods. Boiled and Drained Young Winged Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Red Kidney Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	59.7% 33.4g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.85% 52.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	53.6% 8.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	83% 1.08mg	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	115% 461μg	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	143% 129mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	80.3% 803mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	54% 0.49mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	90% 2.08mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	106% 3605mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	32% 1186g	3700g per day for Men 19-50 years

Red Kidney Beans VS Boiled Young Winged Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Boiled Young Winged Beans:

• 500 calories of Red Kidney Beans have 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Young Winged Beans.
• While 500 kcal of Boiled and Drained Young Winged Beans contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 19.3 times more Vitamin C than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Boiled Young Winged Beans:

• 500 calories of Red Kidney Beans have 2.1 times more Copper and 1.8 times more Phosphorus than Boiled Young Winged Beans.
• While 500 kcal of Boiled and Drained Young Winged Beans contain 6.5 times more Calcium, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium, 3 times more Selenium and 68 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Young Winged Beans 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 2.4 times more Omega 3 and 2.2 times more Carbohydrate than Boiled Young Winged Beans.
• While 500 kcal of Boiled and Drained Young Winged Beans contain 2.1 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Young Winged Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 6 in 500 calories.