Comparing Nutrients in 500 calories Frozen Nance VS Boiled Red Kidney Beans

Weight per 500 calories

• Frozen Nance: 685g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 1.7 times more energy per unit of mass than Frozen Nance, which is average in comparison to other foods. Frozen Nance having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Nance or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Nance	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	69% 89.8g	130g per day for Men 19-50 years
Sugars	78.5% 57g	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	44.7% 32.4g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	135% 51.4g	76.7% 29g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.04% 27.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.56% 0.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	13.7% 54.8μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 634mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.56mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.5μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.5% 315mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	106% 0.95mg	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	32.5% 2.6mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	81.7% 1.88mg	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	9.8% 68.5mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.5mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	15% 552g	7.12% 264g	3700g per day for Men 19-50 years

Frozen Nance VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Nance or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Frozen Nance vs Boiled Red Kidney Beans:

• 500 calories of Frozen Nance have 1.4 times more Vitamin B5, 134.1 times more Vitamin C, 72.5 times more Vitamin E and 2.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 6.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B6 and 9.3 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Frozen Nance have insufficient amounts of Vitamin B1 and Vitamin B2
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Nance as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Frozen Nance vs Boiled Red Kidney Beans:

• 500 calories of Frozen Nance have 2.9 times more Calcium and 2.1 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.4 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 8.2 times more Phosphorus and 6.8 times more Zinc than Frozen Nance.
• Both Frozen Nance and Boiled Red Kidney Beans contain similar levels of Manganese and Potassium per 500 calories.
• 500 calories of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• Both Frozen Nance as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Nance have 1.3 times more Carbohydrate, 45.2 times more Sugars and 1.8 times more Fiber than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 7.6 times more Protein than Frozen Nance.
• Both Frozen Nance and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Nance provide inadequate amounts of Protein