Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Nopales

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Nopales: 625g

Boiled California Red Kidney Beans have 7.8 times more energy per 100g than Nopales. It has average energy density when compared to other foods. Raw Nopales having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Nopales?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Nopales	27%	4%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Nopales	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	9.9% 7.2g	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	19.7% 7.5g	36% 13.8g	38g per day for Men 19-50 years
Protein	13% 7.36g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 144μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	33.7% 0.44mg	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	15% 59.7μg	4.7% 18.8μg	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	1.08% 0.97mg	64.6% 58mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Nopales	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	36% 0.33mg	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	30% 2.4mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	124% 2.86mg	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	15.8% 110mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	47.2% 1606mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14.2% 1.56mg	11mg per day for Men 19-50 years
Water	1.46% 54g	16% 588g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Nopales Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Nopales?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Nopales:

• 100 calories of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1 and 3.2 times more Vitamin B9 than Nopales.
• While 100 kcal of Raw Nopales contain more Vitamin A, 5.1 times more Vitamin B2, 5.9 times more Vitamin B3, 5.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 60.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Nopales:

• 100 kcal of Raw Nopales contain 19.3 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 8.4 times more Magnesium, 11.1 times more Manganese, 4.8 times more Potassium, 4.5 times more Selenium, 40.7 times more Sodium, 2.3 times more Zinc and 10.9 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Nopales contain similar levels of Phosphorus per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Nopales contain 1.8 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Nopales offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Boiled California Red Kidney Beans as well as Raw Nopales provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.