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

Weight per 500 calories

• Yardlong Beans: 144g
• Boiled California Red Kidney Beans: 403g

Yardlong Beans have 2.8 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yardlong Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	68.6% 89.2g	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	41.7% 16g	99% 37.5g	38g per day for Men 19-50 years
Protein	62.6% 35g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.48% 4.32μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	237% 948μg	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	2.56% 2.3mg	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

	Yardlong Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 199mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	155% 12.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	116% 487mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	115% 805mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.5mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.33% 12g	7.3% 270g	3700g per day for Men 19-50 years

Yardlong Beans VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Yardlong Beans have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Raw Yardlong Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Yardlong Beans have 2.5 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Calcium than Raw Yardlong Beans.
• Both Yardlong Beans and Boiled California Red Kidney Beans contain similar levels of Copper, Iron and Potassium 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 Yardlong Beans have 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.4 times more Fiber than Raw Yardlong Beans.
• Both Yardlong Beans and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw Yardlong Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.