Comparing Nutrients in 500 calories Kimchi VS California Red Kidney Beans

Weight per 500 calories

• Kimchi: 3333g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 22 times more energy per unit of mass than Cabbage Kimchi, which is high in comparison to other foods. Kimchi having very low energy density.

Which food has more nutrients per 500 calories - Kimchi or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Kimchi	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	6.98% 2.23g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	285% 4.57g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	69.7% 91g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	140% 53.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Kimchi	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	546% 7.1mg	46.3% 0.6mg	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	433% 1733μg	149% 597μg	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	0% 0mg	7.58% 6.8mg	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	24.4% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1211% 1453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	110% 1100mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	185% 1.67mg	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	1042% 83.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.5mg	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	114% 800mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	148% 5033mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1107% 16600mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	66.7% 7.33mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	85% 3143g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Kimchi vs California Red Kidney Beans:

• Cabbage Kimchi has more Vitamin A, 21.1 times more Vitamin B2, 11.7 times more Vitamin B3, 11.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kimchi vs California Red Kidney Beans:

• Cabbage Kimchi has 3.7 times more Calcium, 5.9 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 3.4 times more Selenium, 996 times more Sodium, 1.9 times more Zinc and 176.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Copper than Cabbage Kimchi.

Comparison of macro-nutrients per 500 calories:

• Cabbage Kimchi has 44 times more Fat, 40.9 times more Saturated Fat, 35.9 times more Omega 3, 42.4 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both Cabbage Kimchi and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cabbage Kimchi as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.