Comparing Nutrients in 500 calories Boiled Kidney BeansVS Borage

Weight per 500 calories

Boiled Kidney Beans

394g

Borage

2381g

Boiled Kidney Beans have 6 times more energy per 100g than Borage. It has average energy density when compared to other foods. Raw Borage having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Borage?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Borage

28%

24%

48%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Borage

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

17%16.7g

1.97 gvs16.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

12.6%4.05g

0.29 gvs4.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

0.67 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

15.3%2.6g

0.43 gvs2.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.8g

Carbohydrate

56%73g

89.8 gvs73 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.3%25g

Fiber

25 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

76.5%43g

34 gvs43 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Borage

0%0μg

Vitamin A

556%5000μg

RAE, retinol activity equivalents

0 μgvs5000 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

119%1.43mg

Thiamine

0.63 mgvs1.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B2

275%3.57mg

Riboflavin

0.23 mgvs3.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

134%21.4mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs21.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.87mg

Vitamin B5

19.5%0.98mg

Pantothenic acid

0.87 mgvs0.98 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg

Vitamin B6

154%2mg

Pyridoxine

0.47 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg

Vitamin B9

77.4%310μg

Folates and Folic Acid

512 μgvs310 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.25%4.72mg

Vitamin C

926%833mg

Ascorbic acid

4.72 mgvs833 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Borage

13.8%138mg

Calcium

221%2214mg

138 mgvs2214 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

344%3.1mg

0.85 mgvs3.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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109%8.74mg

Iron

982%78.6mg

8.74 mgvs78.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.4%165mg

Magnesium

295%1238mg

165 mgvs1238 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

361%8.3mg

1.7 mgvs8.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77.6%543mg

Phosphorus

180%1262mg

543 mgvs1262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1594mg

Potassium

329%11190mg

1594 mgvs11190 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.87%4.33μg

Selenium

39%21.4μg

4.33 μgvs21.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg

Sodium

127%1905mg

3.94 mgvs1905 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.8%3.94mg

Zinc

43.3%4.76mg

3.94 mgvs4.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.12%264g

Water

60%2214g

264 gvs2214 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled All Types Kidney Beans have 1.7 times more Vitamin B9 than Raw Borage.
While Raw Borage contains more Vitamin A, 2.3 times more Vitamin B1, 15.6 times more Vitamin B2, 9.4 times more Vitamin B3, 4.2 times more Vitamin B6 and 176.4 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Borage have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Borage:

Raw Borage contains 16.1 times more Calcium, 3.6 times more Copper, 9 times more Iron, 7.5 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 7 times more Potassium, 4.9 times more Selenium, 483.8 times more Sodium and 8.4 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Borage have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 1.2 times more Carbohydrate than Raw Borage.
While Raw Borage contains 8.5 times more Fat, 14.1 times more Saturated Fat, 6.1 times more Omega 6 and 1.3 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Borage have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBorageVS Canned Kidney BeansBoiled Kidney BeansVS Boiled BorageBorageVS Boiled Borage

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Borage

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Borage?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: