Comparing Nutrients in 500 calories Ground Sage VS Boiled Kidney Beans

Weight per 500 calories

• Ground Sage: 159g
• Boiled Kidney Beans: 394g

Ground Sage has 2.5 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 - Ground Sage or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Ground Sage	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	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	74% 96g	69% 89.8g	130g per day for Men 19-50 years
Sugars	3.74% 2.7g	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	168% 64g	66.3% 25g	38g per day for Men 19-50 years
Protein	30% 17g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	52% 468μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	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	328% 4.27mg	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	109% 435μg	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	57% 51.4mg	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	79% 12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2268% 2721μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	262% 2622mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	558% 44.6mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	20.6% 144mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	50% 1698mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.87μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.5mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	68% 7.46mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Sage vs Boiled Kidney Beans:

• Ground Sage Spices have more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B6, 10.9 times more Vitamin C, 100.5 times more Vitamin E and 82.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Ground Sage Spices and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Ground Sage 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 Ground Sage vs Boiled Kidney Beans:

• Ground Sage Spices have 19 times more Calcium, 1.4 times more Copper, 5.1 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 1.4 times more Selenium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Phosphorus and 20.9 times more Water than Ground Sage Spices.
• Both Ground Sage Spices and Boiled All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Sage Spices have 10.3 times more Fat, 38.8 times more Saturated Fat, 2.9 times more Omega 3 and 2.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Ground Sage Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.