Comparing Nutrients in 500 calories Nectarines VS Boiled Red Kidney Beans

Weight per 500 calories

• Nectarines: 1136g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 2.9 times more energy per unit of mass than Raw Nectarines, which is average in comparison to other foods. Nectarines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Nectarines	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.75% 3.64g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	124% 89.7g	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	21.5% 15.6g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 55.3g	NA	g per day for Men 19-50 years
Fiber	51% 19.3g	76.7% 29g	38g per day for Men 19-50 years
Protein	21.5% 12g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	21.5% 193μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	14.2% 57μg	128% 512μg	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	68% 61.4mg	5.25% 4.72mg	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	58.3% 8.75mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	39.8% 3.2mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	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	42.2% 295mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	67% 2284mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	27% 995g	7.12% 264g	3700g per day for Men 19-50 years

Nectarines VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Nectarines have more Vitamin A, 1.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B5, 13 times more Vitamin C and 74.1 times more Vitamin E than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B6, 9 times more Vitamin B9 and 1.3 times more Vitamin K than Raw Nectarines.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Nectarines as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Nectarines have 1.4 times more Potassium and 3.8 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.6 times more Calcium, 3.6 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus and 2.2 times more Zinc than Raw Nectarines.
• Both Nectarines and Boiled Red Kidney Beans contain similar levels of Copper per 500 calories.
• 500 calories of Nectarines lack sufficient amounts of Calcium
• Both Raw Nectarines 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 Nectarines have 1.3 times more Carbohydrate and 71.2 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 29.1 times more Omega 3, 1.5 times more Fiber and 2.8 times more Protein than Raw Nectarines.
• Both Nectarines and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Nectarines provide inadequate amounts of Omega 3
• Both Raw Nectarines as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.