Comparing Nutrients in 500 calories Natto VS Boiled California Red Kidney Beans

Weight per 500 calories

• Natto: 237g
• Boiled California Red Kidney Beans: 403g

Natto has 1.7 times more energy per 100g than Boiled California Red Kidney Beans. It has above average energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Natto	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.77g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	69.5% 90g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	33.7% 12.8g	99% 37.5g	38g per day for Men 19-50 years
Protein	82% 46g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Natto	Boiled 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	31.6% 0.38mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	32.3% 0.42mg	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	4.74% 19μg	74.6% 298μg	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	34.2% 31mg	5.38% 4.84mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	51.4% 514mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	129% 1.17mg	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	255% 20.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	157% 3.62mg	55.8% 1.3mg	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	59% 412mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	51% 1727mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	3.52% 130g	7.3% 270g	3700g per day for Men 19-50 years

Natto VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Natto have 1.8 times more Vitamin B2 and 6.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 15.7 times more Vitamin B9 than Natto.
• 500 calories of Natto have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Natto as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Natto have 1.9 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 4.3 times more Selenium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Phosphorus than Natto.
• Both Natto and Boiled California Red Kidney Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Natto have 71.8 times more Fat, 66.8 times more Saturated Fat, 13.5 times more Omega 3, 160.9 times more Omega 6 and 1.2 times more Protein than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3 times more Carbohydrate and 2.9 times more Fiber than Natto.
• Both Natto and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6