Comparing Nutrients in 500 calories Litchis VS Red Kidney Beans

Weight per 500 calories

• Litchis: 758g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 5.1 times more energy per unit of mass than Raw Litchis, which is high in comparison to other foods. Litchis having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Litchis	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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	96% 125g	70% 91g	130g per day for Men 19-50 years
Sugars	159% 115g	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	26% 9.85g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Litchis	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	26.5% 106μg	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	602% 542mg	7.4% 6.68mg	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	3.54% 0.53mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.03μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	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	29.4% 2.35mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	18% 75.8mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	33.5% 235mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	38% 1295mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.58mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.82% 0.53mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	16.7% 619g	0.47% 17.4g	3700g per day for Men 19-50 years

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

• Raw Litchis have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 81.1 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.8 times more Vitamin B1, 5.5 times more Vitamin B9 and 2.7 times more Vitamin K than Raw Litchis.
• Both Raw Litchis as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Litchis vs Red Kidney Beans:

• Raw Litchis have 35.5 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.3 times more Calcium, 4.2 times more Iron, 2.7 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium and 7.8 times more Zinc than Raw Litchis.
• Both Raw Litchis and Raw Red Kidney Beans have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Litchis have 1.4 times more Carbohydrate and 37 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Fiber and 5.3 times more Protein than Raw Litchis.
• Both Raw Litchis and Raw Red Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Raw Litchis as well as Raw Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.