Comparing Nutrients in 500 calories Rowal VS California Red Kidney Beans

Weight per 500 calories

• Rowal: 451g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 3 times more energy per unit of mass than Raw Rowal, which is high in comparison to other foods. Rowal having average energy density.

Which food has more nutrients per 500 calories - Rowal or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69.7% 91g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	NA	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	3.1% 2.25g	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	% 4.95g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	73.5% 28g	99% 37.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.5% 85.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.3% 0.6mg	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	NA	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	129% 116mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.76% 67.6mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	531% 4.77mg	185% 1.67mg	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	124% 9.9mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	66% 1.5mg	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	33.5% 234mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rowal vs California Red Kidney Beans:

• Raw Rowal has more Vitamin A and 17 times more Vitamin C than Raw California Red Kidney Beans.

Comparing minerals per 500 calories for Rowal vs California Red Kidney Beans:

• Raw Rowal has 2.9 times more Copper and 18.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 500 calories:

• Raw Rowal has 23.8 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Fiber and 3.6 times more Protein than Raw Rowal.
• Both Raw Rowal and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Rowal as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.