Comparing Nutrients in 500 calories Dried Parsley Spices VS Boiled Kidney Beans

Weight per 500 calories

• Dried Parsley Spices: 171g
• Boiled Kidney Beans: 394g

Dried Parsley Spices have 2.3 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 Parsley Spices or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Parsley Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.67% 9.4g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	66.7% 86.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	0.99% 0.72g	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	% 4.73g	NA	g per day for Men 19-50 years
Sucrose	% 7g	NA	g per day for Men 19-50 years
Fiber	120% 45.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.5% 166μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	77% 308μg	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	238% 214mg	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	102% 15.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1940% 2328μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	195% 1952mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	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	472% 37.7mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	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	107% 747mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	135% 4594mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.3mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.27% 10g	7.12% 264g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have more Vitamin A, 17.9 times more Vitamin B2, 7.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 45.3 times more Vitamin C, 129.9 times more Vitamin E and 70.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1 and 1.7 times more Vitamin B9 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Parsley Spices have 14.2 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 4.1 times more Magnesium, 9.9 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 5.6 times more Selenium, 196.6 times more Sodium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 26.1 times more Water than Dried Parsley Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Parsley Spices have 4.8 times more Fat, 8.2 times more Saturated Fat, 4.8 times more Omega 3, 5 times more Omega 6, 9.9 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Dried Parsley Spices and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Parsley Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.