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Comparing Nutrients in 500 calories Beet GreensVS Boiled Kidney Beans

Weight per 500 calories

Beet Greens
2273g
Boiled Kidney Beans
394g

Boiled All Types Kidney Beans have 5.8 times more energy per unit of mass than Raw Beet Greens, which is average in comparison to other foods. Beet Greens having very low energy density.

Which food has more nutrients per 500 calories - Beet Greens or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Beet Greens
32%
4%
64%
Boiled Kidney Beans
27%
3%
70%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.05%2.95g
Fat
2.03%1.97g
2.95 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.42%0.45g
Saturated Fat
0.9%0.29g
0.45 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g
Omega 3
42%0.67g
0.091 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.5%0.93g
Omega 6
2.5%0.43g
0.93 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75.7%98g
Carbohydrate
69%89.8g
98 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.4g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.4 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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221%84g
Fiber
66.3%25g
84 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
89.3%50g
Protein
61%34g
50 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

798%7182μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
7182 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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189%2.27mg
Vitamin B1
52.5%0.63mg
Thiamine
2.27 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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385%5mg
Vitamin B2
17.6%0.23mg
Riboflavin
5 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57%9.1mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
9.1 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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114%5.7mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
5.7 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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185%2.4mg
Vitamin B6
36.3%0.47mg
Pyridoxine
2.4 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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85.2%341μg
Vitamin B9
128%512μg
Folates and Folic Acid
341 μgvs512 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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758%682mg
Vitamin C
5.25%4.72mg
Ascorbic acid
682 mgvs4.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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227%34mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
34 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7576%9091μg
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
9091 μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

266%2659mg
Calcium
13.8%138mg
2659 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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482%4.34mg
Copper
94%0.85mg
4.34 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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730%58.4mg
Iron
109%8.74mg
58.4 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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379%1591mg
Magnesium
39.4%165mg
1591 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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386%8.9mg
Manganese
73.6%1.7mg
8.9 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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133%932mg
Phosphorus
77.6%543mg
932 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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509%17318mg
Potassium
47%1594mg
17318 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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37%20.5μg
Selenium
7.87%4.33μg
20.5 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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342%5136mg
Sodium
0.26%3.94mg
5136 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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78.5%8.64mg
Zinc
35.8%3.94mg
8.64 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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56%2069g
Water
7.12%264g
2069 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Beet Greens vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Beet Greens vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: