Comparing Nutrients in 500 calories Drumstick Leaves VS California Red Kidney Beans

Weight per 500 calories

• Drumstick Leaves: 781g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 5.2 times more energy per unit of mass than Raw Drumstick Leaves, which is high in comparison to other foods. Drumstick Leaves having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Drumstick Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	49.8% 64.7g	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	41% 15.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	131% 73.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	328% 2953μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	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	78% 313μg	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	449% 404mg	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

	Drumstick Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	145% 1445mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	391% 31.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	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	125% 875mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	77.4% 2633mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	16.6% 615g	0.48% 18g	3700g per day for Men 19-50 years

Drumstick Leaves VS California Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Drumstick Leaves vs California Red Kidney Beans:

• 500 calories of Drumstick Leaves have more Vitamin A, 2.5 times more Vitamin B1, 15.5 times more Vitamin B2, 5.6 times more Vitamin B3, 15.6 times more Vitamin B6 and 59.2 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.9 times more Vitamin B9 than Raw Drumstick Leaves.
• Both Drumstick Leaves and California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Drumstick Leaves as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Drumstick Leaves vs California Red Kidney Beans:

• 500 calories of Drumstick Leaves have 4.9 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium, 1.2 times more Zinc and 34.5 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2 times more Copper than Raw Drumstick Leaves.
• Both Drumstick Leaves and California Red Kidney Beans contain similar levels of Potassium 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 Drumstick Leaves have 28.9 times more Fat and 2 times more Protein than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.4 times more Carbohydrate and 2.4 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.