Comparing Nutrients in 500 calories Hemp Seeds VS Red Kidney Beans

Weight per 500 calories

• Hemp Seeds: 90g
• Red Kidney Beans: 148g

Hemp Seeds have 1.6 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Hemp Seeds or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	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	6.03% 7.84g	70% 91g	130g per day for Men 19-50 years
Sugars	1.87% 1.36g	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	0.39% 0.28g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	9.5% 3.6g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	51% 28.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	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	25% 99μg	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	0.5% 0.45mg	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	4.82% 0.72mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	90% 7.2mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	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	213% 1492mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.47% 17.4g	3700g per day for Men 19-50 years

Hemp Seeds VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hemp Seeds or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Hemp Seeds vs Red Kidney Beans:

• 500 calories of Hemp Seeds have 1.3 times more Vitamin B1 and 2.7 times more Vitamin B3 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.9 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hemp Seeds and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Hulled Hemp Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Hemp Seeds vs Red Kidney Beans:

• 500 calories of Hemp Seeds have 1.4 times more Copper, 3.1 times more Magnesium, 4.2 times more Manganese, 2.5 times more Phosphorus, 4.9 times more Selenium and 2.2 times more Zinc than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Iron and 1.9 times more Potassium than Hulled Hemp Seeds.
• 500 calories of Hemp Seeds lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hemp Seeds have 28 times more Fat, 18.2 times more Saturated Fat, 17.1 times more Omega 3 and 73.4 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 11.6 times more Carbohydrate and 6.2 times more Fiber than Hulled Hemp Seeds.
• Both Hemp Seeds and Red Kidney Beans offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Hemp Seeds provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6