Comparing Nutrients in 500 calories As Served In Restaurant Horchata VS Boiled Kidney Beans

Weight per 500 calories

• As Served In Restaurant Horchata: 926g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than As Served In Restaurant Horchata, which is average in comparison to other foods. As Served In Restaurant Horchata having low energy density.

Which food has more nutrients per 500 calories - As Served In Restaurant Horchata or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	As Served In Restaurant Horchata	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.78% 6.57g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	69% 89.8g	130g per day for Men 19-50 years
Sugars	120% 86.7g	1.74% 1.26g	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	19.8% 14.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	66.3% 25g	38g per day for Men 19-50 years
Protein	7.94% 4.44g	61% 34g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.44mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	36.3% 0.47mg	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	NA	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	2.06% 0.019mg	94% 0.85mg	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	1.16% 0.093mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	73.6% 1.7mg	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	20% 139mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	21.8% 806g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of As Served In Restaurant Horchata vs Boiled Kidney Beans:

• As Served In Restaurant Horchata have 18.8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, 5.2 times more Vitamin B3, more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 500 calories for As Served In Restaurant Horchata vs Boiled Kidney Beans:

• As Served In Restaurant Horchata have 1.2 times more Calcium, 32.9 times more Sodium and 3.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 45.9 times more Copper, 94.4 times more Iron, 6 times more Magnesium, 18.3 times more Manganese, 3.9 times more Phosphorus, 5.1 times more Potassium and 7.1 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Boiled All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• As Served In Restaurant Horchata have 3.3 times more Fat and 68.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Fiber and 7.7 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both As Served In Restaurant Horchata as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.