Comparing Nutrients in 500 calories Dried Butternuts VS Red Kidney Beans

Weight per 500 calories

• Dried Butternuts: 81.7g
• Red Kidney Beans: 148g

Dried Butternuts have 1.8 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Dried Butternuts or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Butternuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	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	7.57% 9.84g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	10% 3.84g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	13.5% 54μg	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	2.9% 2.6mg	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	NA	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	41% 3.3mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	52% 364mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.47% 17.4g	3700g per day for Men 19-50 years

Dried Butternuts VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Red Kidney Beans?

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

• 500 kcal of Raw Red Kidney Beans contain 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.8 times more Vitamin B9 than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Butternuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Red Kidney Beans:

• 500 calories of Dried Butternuts have 3.3 times more Manganese and 3 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.8 times more Calcium, 2.8 times more Copper, 3 times more Iron, 1.7 times more Phosphorus, 5.9 times more Potassium and 1.6 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Red Kidney Beans contain similar levels of Magnesium per 500 calories.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 29.6 times more Fat, 13.4 times more Omega 3 and 81.5 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 9.2 times more Carbohydrate, 5.9 times more Fiber and 1.6 times more Protein than Dried Butternuts.
• Both Dried Butternuts and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6