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Comparing Nutrients in 500 calories RowalVS 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%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.3%9g
Fat
0.39%0.38g
9 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.45%1.1g
Saturated Fat
0.17%0.055g
1.1 gvs0.055 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
7.95%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.48%0.082g
NA gvs0.082 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g
Carbohydrate
69.7%91g
108 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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87.6%63.5g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
63.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.1%2.25g
Fructose
NA
≤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]
2.25 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.95g
Glucose
NA
4.95 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%56.3g
Sucrose
NA
56.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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73.5%28g
Fiber
99%37.7g
28 gvs37.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.5%10.4g
Protein
66%37g
10.4 gvs37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

9.5%85.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
85.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
66.8%0.8mg
Thiamine
NA mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
25.5%0.33mg
Riboflavin
NA mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
NA mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
23.6%1.2mg
Pantothenic acid
NA mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
46.3%0.6mg
Pyridoxine
NA mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
149%597μg
Folates and Folic Acid
NA μgvs597 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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129%116mg
Vitamin C
7.58%6.8mg
Ascorbic acid
116 mgvs6.8 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.76%67.6mg
Calcium
29.5%295mg
67.6 mgvs295 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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531%4.77mg
Copper
185%1.67mg
4.77 mgvs1.67 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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124%9.9mg
Iron
177%14mg
9.9 mgvs14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.3%144mg
Magnesium
57.7%242mg
144 mgvs242 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.4%0.7mg
Manganese
66%1.5mg
0.7 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33.5%234mg
Phosphorus
87.7%614mg
234 mgvs614 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%590mg
Potassium
66.4%2258mg
590 mgvs2258 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
8.8%4.85μg
NA μgvs4.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg
Sodium
1.1%16.7mg
18 mgvs16.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.6%1.94mg
Zinc
35%3.86mg
1.94 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.7%322g
Water
0.48%18g
322 gvs18 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Rowal vs California Red Kidney Beans:
Comparing minerals per 500 calories for Rowal vs California Red Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: