Comparing Nutrients in 500 calories Dock VS Boiled Kidney Beans

Weight per 500 calories

• Dock: 2273g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 5.8 times more energy per unit of mass than Raw Dock, which is average in comparison to other foods. Dock having very low energy density.

Which food has more nutrients per 500 calories - Dock or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dock	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	173% 66g	66.3% 25g	38g per day for Men 19-50 years
Protein	81% 45.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	505% 4545μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	36.3% 0.47mg	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	74% 295μg	128% 512μg	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	1212% 1091mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	100% 1000mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	94% 0.85mg	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	682% 54.5mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	557% 2341mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	73.6% 1.7mg	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	205% 1432mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	261% 8864mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	6.06% 91mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.55mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	57% 2114g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dock vs Boiled Kidney Beans:

• Raw Dock has more Vitamin A, 1.4 times more Vitamin B1, 10 times more Vitamin B2, 5 times more Vitamin B3, 5.9 times more Vitamin B6 and 230.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 than Raw Dock.
• Both Raw Dock and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Dock as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dock vs Boiled Kidney Beans:

• Raw Dock has 7.3 times more Calcium, 3.5 times more Copper, 6.2 times more Iron, 14.2 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 5.6 times more Potassium, 4.7 times more Selenium, 23.1 times more Sodium and 8 times more Water than Boiled All Types Kidney Beans.
• Both Raw Dock and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Dock has 8.1 times more Fat, 2.6 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Raw Dock and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Dock as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.