Comparing Nutrients in 500 calories Boiled Lotus Root with Salt VS California Red Kidney Beans

Weight per 500 calories

• Boiled Lotus Root with Salt: 758g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 5 times more energy per unit of mass than Boiled and Drained Lotus Root with Salt, which is high in comparison to other foods. Boiled Lotus Root with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Lotus Root with Salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Lotus Root with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	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	93% 121g	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	62% 23.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	21.4% 12g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	California 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	80% 0.96mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	15% 60.6μg	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	231% 208mg	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

	Boiled Lotus Root with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.7% 197mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	85.2% 6.8mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	84.4% 591mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	142% 2129mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	16.7% 617g	0.48% 18g	3700g per day for Men 19-50 years

Boiled Lotus Root With Salt VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Lotus Root with Salt or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled Lotus Root with Salt vs California Red Kidney Beans:

• 500 calories of Boiled Lotus Root with Salt have 1.2 times more Vitamin B1, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 30.4 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 4.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.9 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 500 calories of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B2
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Lotus Root with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Lotus Root with Salt vs California Red Kidney Beans:

• 500 calories of Boiled Lotus Root with Salt have 1.2 times more Potassium, 127.7 times more Sodium and 34.6 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.5 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium and 1.5 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and California Red Kidney Beans contain similar levels of Copper, Manganese and Phosphorus per 500 calories.
• Both Boiled and Drained Lotus Root with Salt as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lotus Root with Salt have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.6 times more Fiber and 3.1 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Lotus Root with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.