Comparing Nutrients in 500 calories Carambola VS Canned Kidney Beans

Weight per 500 calories

• Carambola: 1613g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2.7 times more energy per unit of mass than Raw StarFruit, which is average in comparison to other foods. Carambola having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Carambola	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	83.5% 109g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	119% 45g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	30% 16.8g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Carambola	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.38% 48.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	48.4% 194μg	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	616% 555mg	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	16% 2.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	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	16% 1.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	27.6% 194mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	63% 2145mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	40% 1474g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw StarFruit has 2.4 times more Vitamin B3, 7.7 times more Vitamin B5, 77.7 times more Vitamin C and 20.3 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin K than Raw StarFruit.
• Both Raw StarFruit and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw StarFruit 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 Carambola vs Canned Kidney Beans:

• Raw StarFruit has 2.7 times more Copper, 1.5 times more Potassium, 1.8 times more Selenium and 3.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.2 times more Calcium, 5.4 times more Iron, 1.7 times more Manganese, 2.8 times more Phosphorus, 54.6 times more Sodium and 1.4 times more Zinc than Raw StarFruit.
• Both Raw StarFruit and Canned All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw StarFruit has 1.5 times more Fat, 4 times more Omega 6, 1.3 times more Carbohydrate, 5.8 times more Sugars and 1.8 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Protein than Raw StarFruit.
• Both Raw StarFruit and Canned All Types Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Raw StarFruit as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.