Comparing Nutrients in 500 calories Potherb Jute VS Boiled Kidney Beans

Weight per 500 calories

• Potherb Jute: 1471g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 3.7 times more energy per unit of mass than Raw Potherb Jute, which is average in comparison to other foods. Potherb Jute having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Potherb Jute	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	65.6% 85.3g	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	NA	66.3% 25g	38g per day for Men 19-50 years
Protein	122% 68.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	454% 4088μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	618% 8.03mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	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	452% 1809μg	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	605% 544mg	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

	Potherb Jute	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	306% 3059mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	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	875% 70mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	78.6% 1.8mg	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	174% 1221mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	242% 8221mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	35% 1290g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Potherb Jute has more Vitamin A, 3.1 times more Vitamin B1, 35.2 times more Vitamin B2, 8.1 times more Vitamin B3, 1.2 times more Vitamin B5, 18.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 115.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Raw Potherb Jute 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 Potherb Jute vs Boiled Kidney Beans:

• Raw Potherb Jute has 22.2 times more Calcium, 4.4 times more Copper, 8 times more Iron, 5.7 times more Magnesium, 2.2 times more Phosphorus, 5.2 times more Potassium, 3.1 times more Selenium, 29.9 times more Sodium, 3 times more Zinc and 4.9 times more Water than Boiled All Types Kidney Beans.
• Both Raw Potherb Jute and Boiled All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Potherb Jute has 4 times more Omega 6 and 2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 22.8 times more Omega 3 than Raw Potherb Jute.
• Both Raw Potherb Jute and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Potherb Jute as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.