Comparing Nutrients in 500 calories Boiled Kidney BeansVS Dried Beechnuts

Weight per 500 calories

Boiled Kidney Beans

394g

Dried Beechnuts

86.8g

Dried Beechnuts have 4.5 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Dried Beechnuts

74%

22%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Dried Beechnuts

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

44.7%43.4g

1.97 gvs43.4 g

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

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0.9%0.29g

Saturated Fat

15.5%4.96g

0.29 gvs4.96 g

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

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42%0.67g

Omega 3

92%1.48g

0.67 gvs1.48 g

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

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2.5%0.43g

Omega 6

94%16g

0.43 gvs16 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

22.4%29g

89.8 gvs29 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

9.6%5.4g

34 gvs5.4 g

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

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Vitamins

Boiled Kidney Beansvs Dried Beechnuts

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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52.5%0.63mg

Vitamin B1

22%0.26mg

Thiamine

0.63 mgvs0.26 mg

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

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17.6%0.23mg

Vitamin B2

24.8%0.32mg

Riboflavin

0.23 mgvs0.32 mg

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

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14.2%2.28mg

Vitamin B3

4.76%0.76mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs0.76 mg

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

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17.3%0.87mg

Vitamin B5

16%0.8mg

Pantothenic acid

0.87 mgvs0.8 mg

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

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36.3%0.47mg

Vitamin B6

45.7%0.59mg

Pyridoxine

0.47 mgvs0.59 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

24.5%98μg

Folates and Folic Acid

512 μgvs98 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

15%13.5mg

Ascorbic acid

4.72 mgvs13.5 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA 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 Dried Beechnuts

13.8%138mg

Calcium

0.087%0.87mg

138 mgvs0.87 mg

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

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94%0.85mg

Copper

64.6%0.58mg

0.85 mgvs0.58 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

26.7%2.14mg

8.74 mgvs2.14 mg

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

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39.4%165mg

Magnesium

0%0mg

165 mgvs0 mg

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

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73.6%1.7mg

Manganese

50.6%1.16mg

1.7 mgvs1.16 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

0%0mg

543 mgvs0 mg

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

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47%1594mg

Potassium

26%883mg

1594 mgvs883 mg

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

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7.87%4.33μg

Selenium

4.33 μgvsNA μg

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

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0.26%3.94mg

Sodium

2.2%33mg

3.94 mgvs33 mg

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

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35.8%3.94mg

Zinc

2.84%0.31mg

3.94 mgvs0.31 mg

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

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7.12%264g

Water

0.15%5.73g

264 gvs5.73 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 Dried Beechnuts:

Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 3 times more Vitamin B3 and 5.2 times more Vitamin B9 than Dried Beechnuts.
While Dried Beechnuts contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Dried Beechnuts have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Dried Beechnuts:

Boiled All Types Kidney Beans have 158.7 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 1.8 times more Potassium, 12.6 times more Zinc and 46 times more Water than Dried Beechnuts.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 3.1 times more Carbohydrate and 6.3 times more Protein than Dried Beechnuts.
While Dried Beechnuts contain 22 times more Fat, 17.3 times more Saturated Fat, 2.2 times more Omega 3 and 37.5 times more Omega 6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Dried Beechnuts have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansDried BeechnutsVS Canned Kidney BeansBoiled Kidney BeansVS BrazilnutsDried BeechnutsVS Brazilnuts

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Dried Beechnuts

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: