Comparing Nutrients in 500 calories Okara VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Okara: 658g
• Canned Red Kidney Beans with Liquids: 617g

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

Discover which food has more nutrients per 500 calories - Okara or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Okara	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	70.4% 92g	130g per day for Men 19-50 years
Sugars	NA	15.8% 11.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	NA	70% 26.5g	38g per day for Men 19-50 years
Protein	41.4% 23g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Okara	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	38% 0.49mg	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	42.8% 171μg	35.5% 142μg	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	0% 0mg	5.5% 4.94mg	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	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	52.6% 526mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	101% 0.91mg	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	107% 8.55mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	78% 1.8mg	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	56.4% 395mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	14.5% 537g	13% 481g	3700g per day for Men 19-50 years

Okara VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Okara or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Okara vs Canned Red Kidney Beans with Liquids:

• 500 calories of Okara have 1.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Okara.
• 500 calories of Okara have insufficient amounts of Vitamin B3
• Both Okara as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Okara vs Canned Red Kidney Beans with Liquids:

• 500 calories of Okara have 2.9 times more Calcium, 1.5 times more Copper, 1.5 times more Manganese and 10.3 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Phosphorus and 26.7 times more Sodium than Okara.
• Both Okara and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Magnesium, Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Okara have 5.1 times more Fat, 1.9 times more Omega 3 and 8.6 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Protein than Okara.
• Both Okara and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6