Comparing Nutrients in 500 calories Boiled Pokeberry Shoots VS Red Kidney Beans

Weight per 500 calories

• Boiled Pokeberry Shoots: 2500g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 16.9 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots, which is high in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Pokeberry Shoots	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	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	59.6% 77.5g	70% 91g	130g per day for Men 19-50 years
Sugars	55% 40g	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	99% 37.5g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	103% 57.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1208% 10875μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	481% 6.25mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.78mg	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	56.3% 225μg	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	2278% 2050mg	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	142% 21.3mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2250% 2700μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Red Kidney Beans	Recommended Dietary Allowance
Calcium	133% 1325mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	375% 30mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	118% 825mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	62.8% 2323g	0.47% 17.4g	3700g per day for Men 19-50 years

Boiled Pokeberry Shoots VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Pokeberry Shoots have more Vitamin A, 1.9 times more Vitamin B1, 19.6 times more Vitamin B2, 8.8 times more Vitamin B3, 4.7 times more Vitamin B6, 307 times more Vitamin C, 68.2 times more Vitamin E and 325 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.6 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Pokeberry Shoots have 10.8 times more Calcium, 3 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium, 25.3 times more Sodium and 133.2 times more Water than Red Kidney Beans.
• Both Boiled Pokeberry Shoots and Red Kidney Beans contain similar levels of Zinc per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pokeberry Shoots have 6.4 times more Fat, 12.3 times more Omega 6, 12.8 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 times more Omega 3 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6