Comparing Nutrients in 500 calories Dried Shallots VS Boiled Kidney Beans

Weight per 500 calories

• Dried Shallots: 144g
• Boiled Kidney Beans: 394g

Dried Shallots have 2.7 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Dried Shallots or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Shallots	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	69% 89.8g	130g per day for Men 19-50 years
Sugars	75.6% 55g	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	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	59.4% 22.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.03mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	41.7% 167μg	128% 512μg	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	62.3% 56mg	5.25% 4.72mg	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	1.72% 0.26mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.3% 263mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	94% 0.85mg	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	108% 8.62mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	73.6% 1.7mg	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	60.8% 425mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	69.7% 2371mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	5.65% 84.8mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Shallots vs Boiled Kidney Beans:

• Freeze-dried Shallots have 2.3 times more Vitamin B5, 5.1 times more Vitamin B6 and 11.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B9 and 5.9 times more Vitamin K than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Dried Shallots vs Boiled Kidney Beans:

• Freeze-dried Shallots have 1.9 times more Calcium, 1.2 times more Manganese, 1.5 times more Potassium, 1.9 times more Selenium and 21.5 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.3 times more Phosphorus, 1.4 times more Zinc and 91.7 times more Water than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Boiled All Types Kidney Beans have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Shallots have 1.3 times more Carbohydrate and 43.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 46.6 times more Omega 3 and 1.9 times more Protein than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Freeze-dried Shallots as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.