Comparing Nutrients in 500 calories Rowal VS Boiled Red Kidney Beans

Weight per 500 calories

• Rowal: 451g
• Boiled Red Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Rowal	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69% 89.8g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	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	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	76.7% 29g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	128% 512μg	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	5.25% 4.72mg	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	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

	Rowal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.76% 67.6mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	531% 4.77mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	8.7% 322g	7.12% 264g	3700g per day for Men 19-50 years

Rowal VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Rowal have 24.6 times more Vitamin C than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Rowal as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A in 500 calories.

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

• 500 calories of Rowal have 5 times more Copper than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.6 times more Calcium, 2.7 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium and 2.2 times more Zinc than Raw Rowal.
• Both Rowal and Boiled Red Kidney Beans contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rowal have 50.4 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.3 times more Protein than Raw Rowal.
• Both Rowal and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.