Comparing Nutrients in 500 calories Boiled Yardlong Bean with Salt VS Boiled California Red Kidney Beans

Weight per 500 calories

• Boiled Yardlong Bean with Salt: 1064g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.6 times more energy per unit of mass than Boiled and Drained Yardlong Bean with Salt, which is average in comparison to other foods. Boiled Yardlong Bean with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Yardlong Bean with Salt or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	99% 37.5g	38g per day for Men 19-50 years
Protein	48% 27g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	27% 245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	32.3% 0.42mg	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	120% 479μg	74.6% 298μg	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	191% 172mg	5.38% 4.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 468mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	129% 1.17mg	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	130% 10.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	106% 447mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	55.8% 1.3mg	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	86.6% 606mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	91% 3085mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	170% 2553mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	25% 931g	7.3% 270g	3700g per day for Men 19-50 years

Boiled Yardlong Bean With Salt VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Yardlong Bean with Salt or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled Yardlong Bean with Salt vs Boiled California Red Kidney Beans:

• 500 calories of Boiled Yardlong Bean with Salt have more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B9 and 35.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Yardlong Bean with Salt vs Boiled California Red Kidney Beans:

• 500 calories of Boiled Yardlong Bean with Salt have 1.8 times more Calcium, 2.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Potassium, 3.3 times more Selenium, 158.3 times more Sodium and 3.4 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.3 times more Copper than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled California Red Kidney Beans contain similar levels of Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Yardlong Bean with Salt have 1.4 times more Omega 3 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.