Comparing Nutrients in 500 calories Witloof Chicory VS California Red Kidney Beans

Weight per 500 calories

• Witloof Chicory: 2941g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 19.4 times more energy per unit of mass than Raw Witloof Chicory, which is high in comparison to other foods. Witloof Chicory having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Witloof Chicory	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	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	90% 118g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	240% 91g	99% 37.7g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	272% 1088μg	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	92% 82.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56% 559mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	88.2% 7.06mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	109% 765mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	183% 6206mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	75% 2780g	0.48% 18g	3700g per day for Men 19-50 years

Witloof Chicory VS California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Witloof Chicory have 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 12.1 times more Vitamin C than California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Witloof Chicory as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Witloof Chicory have 1.9 times more Calcium, 1.2 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 2.7 times more Potassium, 1.2 times more Selenium, 1.2 times more Zinc and 156.2 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2 times more Iron than Raw Witloof Chicory.
• Both Witloof Chicory and California Red Kidney Beans contain similar levels of Copper per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Witloof Chicory have 1.4 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Fiber than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.4 times more Protein than Raw Witloof Chicory.
• Both Witloof Chicory and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw Witloof Chicory as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.