Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Boiled Young Broadbeans

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Boiled Young Broadbeans: 807g

Royal Red Kidney Beans have 5.3 times more energy per 100g than Boiled Young Broadbeans. It has high energy density when compared to other foods. Boiled and Drained Young Broadbeans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	4.16% 4.03g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	76.4% 29g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	18% 0.23mg	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	149% 597μg	117% 468μg	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	7.6% 6.84mg	177% 160mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	20% 199mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	53.8% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	165% 13.2mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	92% 2.1mg	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	88% 617mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.49% 18g	18.2% 675g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Boiled Young Broadbeans Nutrients Per 500 Kcal

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

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

• 500 calories of Royal Red Kidney Beans have 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Young Broadbeans.
• While 500 kcal of Boiled and Drained Young Broadbeans contain more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3 and 23.3 times more Vitamin C than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Royal Red Kidney Beans have 1.4 times more Calcium, 3.1 times more Copper and 1.3 times more Potassium than Boiled Young Broadbeans.
• While 500 kcal of Boiled and Drained Young Broadbeans contain 1.7 times more Selenium, 16.7 times more Sodium and 37.3 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Young Broadbeans contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.3 times more Fiber than Boiled Young Broadbeans.
• While 500 kcal of Boiled and Drained Young Broadbeans contain 6.4 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Young Broadbeans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in 500 calories.