Comparing Nutrients in 500 calories Canned Ginkgo Nuts VS Boiled Kidney Beans

Weight per 500 calories

• Canned Ginkgo Nuts: 451g
• Boiled Kidney Beans: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Ginkgo Nuts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Ginkgo Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.52% 7.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	5.9% 0.095g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	110% 42g	66.3% 25g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.5% 76.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	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	37% 149μg	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	45.5% 41mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	94% 0.85mg	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	16.3% 1.3mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	73.6% 1.7mg	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	34.7% 243mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	24% 811mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	92% 1383mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Ginkgo Nuts vs Boiled Kidney Beans:

• Canned Ginkgo Nuts have more Vitamin A, 7.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 8.7 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B5 and 3.4 times more Vitamin B9 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Canned Ginkgo Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Ginkgo Nuts vs Boiled Kidney Beans:

• Canned Ginkgo Nuts have 351.3 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Calcium, 6.7 times more Iron, 2.3 times more Magnesium, 5.5 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium and 4.2 times more Zinc than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled All Types Kidney Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Ginkgo Nuts have 3.7 times more Fat, 5.9 times more Omega 6 and 1.7 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.1 times more Omega 3 and 3.3 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Ginkgo Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.