Comparing Nutrients in 500 calories Desserts, apple crisp, prepared-from-recipe VS Red Kidney Beans

Weight per 500 calories

• Desserts, apple crisp, prepared-from-recipe: 311g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 2.1 times more energy per unit of mass than Desserts, apple crisp, prepared-from-recipe, which is high in comparison to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Discover which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	70% 91g	130g per day for Men 19-50 years
Sugars	84.3% 61g	4.3% 3.1g	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	11.4% 4.35g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.56% 0.12mg	45.3% 0.59mg	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	12.4% 49.7μg	146% 585μg	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	7.6% 6.83mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.2mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	32% 2.55mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	71.7% 1.65mg	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	12.4% 87mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	72.7% 1090mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	5.3% 195g	0.47% 17.4g	3700g per day for Men 19-50 years

Desserts, Apple Crisp, Prepared-from-recipe VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Desserts, apple crisp, prepared-from-recipe vs Red Kidney Beans:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have more Vitamin A and 1.5 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B5, 4.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Desserts, apple crisp, prepared-from-recipe vs Red Kidney Beans:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 2.3 times more Selenium and 61.2 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4.7 times more Copper, 3.9 times more Iron, 8.2 times more Magnesium, 4.1 times more Manganese, 6.9 times more Phosphorus, 8.3 times more Potassium and 7.4 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Red Kidney Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 6.8 times more Fat, 9.9 times more Omega 6 and 19.6 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.5 times more Omega 3, 5.2 times more Fiber and 6.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Desserts, apple crisp, prepared-from-recipe provide inadequate amounts of Protein
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6