Comparing Nutrients in 500 calories Limes VS California Red Kidney Beans

Weight per 500 calories

• Limes: 1667g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 11 times more energy per unit of mass than Raw Limes, which is high in comparison to other foods. Limes having low energy density.

Which food has more nutrients per 500 calories - Limes or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Limes	6%	4%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Limes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	135% 176g	69.7% 91g	130g per day for Men 19-50 years
Sugars	39% 28g	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	123% 46.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Limes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.3% 3.6mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	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	33.3% 133μg	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	539% 485mg	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	24.4% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Limes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	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	125% 10mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	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	43% 300mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	39.8% 1471g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Limes have 3.1 times more Vitamin B5 and 71.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1 and 4.5 times more Vitamin B9 than Raw Limes.
• Both Raw Limes and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Limes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Limes have 1.9 times more Calcium, 1.4 times more Selenium and 82.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 11.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Raw Limes.

Comparison of macro-nutrients per 500 calories:

• Raw Limes have 2.5 times more Omega 3, 1.9 times more Carbohydrate and 1.2 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Protein than Raw Limes.
• Both Raw Limes and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Limes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.