Comparing Nutrients in 500 calories Boiled Kidney BeansVS Red Sour Cherries

Weight per 500 calories

Boiled Kidney Beans

394g

Red Sour Cherries

1000g

Boiled Kidney Beans have 2.5 times more energy per 100g than Red Sour Cherries. It has average energy density when compared to other foods. Raw Red Sour Cherries having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Red Sour Cherries?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Red Sour Cherries

88%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Red Sour Cherries

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

3.1%3g

1.97 gvs3 g

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

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0.9%0.29g

Saturated Fat

2.13%0.68g

0.29 gvs0.68 g

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

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42%0.67g

Omega 3

27.5%0.44g

0.67 gvs0.44 g

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

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2.5%0.43g

Omega 6

2.7%0.46g

0.43 gvs0.46 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

94%122g

89.8 gvs122 g

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

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1.74%1.26g

Sugars

117%85g

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

1.26 gvs85 g

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

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Fructose

48.4%35g

≤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 gvs35 g

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

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Glucose

%41.8g

NA gvs41.8 g

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

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Sucrose

%8g

NA gvs8 g

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

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66.3%25g

Fiber

42%16g

25 gvs16 g

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

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61%34g

Protein

18%10g

34 gvs10 g

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

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Vitamins

Boiled Kidney Beansvs Red Sour Cherries

0%0μg

Vitamin A

71%640μg

RAE, retinol activity equivalents

0 μgvs640 μg

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

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52.5%0.63mg

Vitamin B1

25%0.3mg

Thiamine

0.63 mgvs0.3 mg

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

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17.6%0.23mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.23 mgvs0.4 mg

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

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14.2%2.28mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs4 mg

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

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17.3%0.87mg

Vitamin B5

28.6%1.43mg

Pantothenic acid

0.87 mgvs1.43 mg

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

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36.3%0.47mg

Vitamin B6

34%0.44mg

Pyridoxine

0.47 mgvs0.44 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

20%80μg

Folates and Folic Acid

512 μgvs80 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

111%100mg

Ascorbic acid

4.72 mgvs100 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

4.67%0.7mg

Tocopherols and Tocotrienols

0.12 mgvs0.7 mg

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

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27.6%33μg

Vitamin K

17.5%21μg

Phytomenadione or phylloquinone

33 μgvs21 μg

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

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Minerals

Boiled Kidney Beansvs Red Sour Cherries

13.8%138mg

Calcium

16%160mg

138 mgvs160 mg

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

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94%0.85mg

Copper

116%1.04mg

0.85 mgvs1.04 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

40%3.2mg

8.74 mgvs3.2 mg

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

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39.4%165mg

Magnesium

21.4%90mg

165 mgvs90 mg

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

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73.6%1.7mg

Manganese

48.7%1.12mg

1.7 mgvs1.12 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

21.4%150mg

543 mgvs150 mg

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

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47%1594mg

Potassium

51%1730mg

1594 mgvs1730 mg

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

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7.87%4.33μg

Selenium

0%0μg

4.33 μgvs0 μg

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

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0.26%3.94mg

Sodium

2%30mg

3.94 mgvs30 mg

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

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35.8%3.94mg

Zinc

9.1%1mg

3.94 mgvs1 mg

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

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7.12%264g

Water

23.3%861g

264 gvs861 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 Red Sour Cherries:

Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 6.4 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Red Sour Cherries.
While Raw Red Sour Cherries contain more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 21.2 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Red Sour Cherries have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Red Sour Cherries:

Boiled All Types Kidney Beans have 2.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 3.6 times more Phosphorus, more Selenium and 3.9 times more Zinc than Raw Red Sour Cherries.
While Raw Red Sour Cherries contain 3.3 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Red Sour Cherries have similar amounts of Calcium, Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 1.5 times more Omega 3, 1.6 times more Fiber and 3.4 times more Protein than Raw Red Sour Cherries.
While Raw Red Sour Cherries contain 1.4 times more Carbohydrate and 67.4 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Red Sour Cherries have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansRed Sour CherriesVS Canned Kidney BeansBoiled Kidney BeansVS Cherries, sour, red, canned, water pack, solids and liquidsRed Sour CherriesVS Cherries, sour, red, canned, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Red Sour Cherries

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Red Sour Cherries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: