Comparing Nutrients in 500 calories Ketchup VS Boiled California Red Kidney Beans

Weight per 500 calories

• Ketchup: 495g
• Boiled California Red Kidney Beans: 403g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Ketchup or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	69.5% 90g	130g per day for Men 19-50 years
Sugars	145% 105g	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	59.5% 43g	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	% 50.5g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.5g	99% 37.5g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	32.3% 0.42mg	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	11% 44.6μg	74.6% 298μg	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	22.6% 20.3mg	5.38% 4.84mg	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	48% 7.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.43% 74.3mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	129% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.87% 74.8μg	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	21.7% 1.73mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	55.8% 1.3mg	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	18.4% 129mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	41% 1391mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.47μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	299% 4490mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	9.17% 339g	7.3% 270g	3700g per day for Men 19-50 years

Ketchup VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ketchup or Boiled California Red Kidney Beans?

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

• 500 calories of Ketchup have more Vitamin A, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 9.6 times more Vitamin B1, 3.8 times more Vitamin B5 and 6.7 times more Vitamin B9 than Catsup.
• 500 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Catsup as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Ketchup have 278.4 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3.6 times more Calcium, 2.8 times more Copper, 6.9 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus and 4.1 times more Zinc than Catsup.
• Both Ketchup and Boiled California Red Kidney Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Catsup as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ketchup have 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 25.3 times more Fiber and 7.2 times more Protein than Catsup.
• Both Ketchup and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Ketchup provide inadequate amounts of Fiber and Protein
• Both Catsup as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.