Comparing Nutrients in 500 calories Boiled Borage VS Canned Kidney Beans

Weight per 500 calories

• Boiled Borage: 2000g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 3.4 times more energy per unit of mass than Boiled and Drained Borage, which is average in comparison to other foods. Boiled Borage having very low energy density.

Which food has more nutrients per 500 calories - Boiled Borage or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Borage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	NA	67.4% 25.6g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	487% 4380μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	34% 0.44mg	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	50% 200μg	53.6% 214μg	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	722% 650mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	204% 2040mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	89.3% 0.8mg	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	910% 72.8mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	43.5% 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	157% 1100mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	289% 9820mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	49.7% 1838g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Borage vs Canned Kidney Beans:

• Boiled and Drained Borage has 1.7 times more Vitamin B1, 10.9 times more Vitamin B2, 7.7 times more Vitamin B3, 4 times more Vitamin B6 and 91 times more Vitamin C than Canned All Types Kidney Beans.
• Both Boiled and Drained Borage and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Borage as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Borage vs Canned Kidney Beans:

• Boiled and Drained Borage has 10.1 times more Calcium, 3.6 times more Copper, 10.5 times more Iron, 7.1 times more Magnesium, 7.7 times more Manganese, 2.1 times more Phosphorus, 7 times more Potassium, 3.4 times more Selenium, 1.6 times more Zinc and 4 times more Water than Canned All Types Kidney Beans.
• Both Boiled and Drained Borage and Canned All Types Kidney Beans have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Borage has 4.5 times more Fat, 4.7 times more Saturated Fat, 4 times more Omega 6 and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Boiled and Drained Borage and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Borage as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.