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Comparing Nutrients in 500 calories Boiled Cardoon with SaltVS Canned Kidney Beans

Weight per 500 calories

Boiled Cardoon with Salt
2500g
Canned Kidney Beans
595g

Canned All Types Kidney Beans have 4.2 times more energy per unit of mass than Boiled and Drained Cardoon with Salt, which is average in comparison to other foods. Boiled Cardoon with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Cardoon with Salt or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Cardoon with Salt
13%
4%
83%
Canned Kidney Beans
25%
6%
69%
500 kcal ▼

Macro Nutrients

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

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2.84%2.75g
Fat
3.7%3.57g
2.75 gvs3.57 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.94%0.3g
Saturated Fat
2.62%0.84g
0.3 gvs0.84 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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NA
Omega 3
30.5%0.49g
NA gvs0.49 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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6.47%1.1g
Omega 6
3.7%0.63g
1.1 gvs0.63 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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

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91%119g
Carbohydrate
66.4%86.3g
119 gvs86.3 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs11 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%11g
NA gvs11 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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112%42.5g
Fiber
67.4%25.6g
42.5 gvs25.6 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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34%19g
Protein
55.5%31g
19 gvs31 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

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

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37.5%0.45mg
Vitamin B1
57.5%0.69mg
Thiamine
0.45 mgvs0.69 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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59.6%0.78mg
Vitamin B2
23.4%0.3mg
Riboflavin
0.78 mgvs0.3 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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46%7.35mg
Vitamin B3
15.3%2.45mg
Niacin, nicotinic acid, niacinamide
7.35 mgvs2.45 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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48.5%2.43mg
Vitamin B5
16.4%0.82mg
Pantothenic acid
2.43 mgvs0.82 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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80.8%1.05mg
Vitamin B6
34%0.44mg
Pyridoxine
1.05 mgvs0.44 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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138%550μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
550 μgvs214 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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47.2%42.5mg
Vitamin C
7.94%7.14mg
Ascorbic acid
42.5 mgvs7.14 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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

Find Vegetables and Legumes rich in Vitamin E
NA
Vitamin K
20.3%24.4μg
Phytomenadione or phylloquinone
NA μgvs24.4 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

180%1800mg
Calcium
20.2%202mg
1800 mgvs202 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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80.6%0.73mg
Copper
89.3%0.8mg
0.73 mgvs0.8 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Vegetables and Legumes rich in Copper
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 for Fluoride is 4000μg per day for Men 19-50 years .

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228%18.3mg
Iron
87%6.96mg
18.3 mgvs6.96 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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256%1075mg
Magnesium
38.3%161mg
1075 mgvs161 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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145%3.33mg
Manganese
43.5%1mg
3.33 mgvs1 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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

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82%575mg
Phosphorus
76.5%536mg
575 mgvs536 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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288%9800mg
Potassium
41.5%1411mg
9800 mgvs1411 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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45.5%25μg
Selenium
9.74%5.36μg
25 μgvs5.36 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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687%10300mg
Sodium
117%1762mg
10300 mgvs1762 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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41%4.5mg
Zinc
25%2.74mg
4.5 mgvs2.74 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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63%2337g
Water
12.6%465g
2337 gvs465 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Boiled Cardoon With Salt VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cardoon with Salt or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled Cardoon with Salt vs Canned Kidney Beans:

Comparing minerals per 500 calories for Boiled Cardoon with Salt vs Canned Kidney Beans:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: