Comparing Nutrients in 500 calories Boiled Kidney BeansVS Yardlong Beans

Weight per 500 calories

Boiled Kidney Beans

394g

Yardlong Beans

144g

Raw Yardlong Beans have 2.7 times more energy per unit of mass than Boiled All Types Kidney Beans, which is 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 Yardlong Beans?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Yardlong Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Yardlong Beans

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

1.95%1.9g

1.97 gvs1.9 g

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

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0.9%0.29g

Saturated Fat

1.53%0.49g

0.29 gvs0.49 g

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

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42%0.67g

Omega 3

23.2%0.37g

0.67 gvs0.37 g

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

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2.5%0.43g

Omega 6

2.6%0.44g

0.43 gvs0.44 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

68.6%89.2g

89.8 gvs89.2 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

41.7%16g

25 gvs16 g

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

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61%34g

Protein

62.6%35g

34 gvs35 g

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

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Vitamins

Boiled Kidney Beansvs Yardlong Beans

0%0μg

Vitamin A

0.48%4.32μg

RAE, retinol activity equivalents

0 μgvs4.32 μg

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

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52.5%0.63mg

Vitamin B1

107%1.28mg

Thiamine

0.63 mgvs1.28 mg

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

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17.6%0.23mg

Vitamin B2

26%0.34mg

Riboflavin

0.23 mgvs0.34 mg

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

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14.2%2.28mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs3.1 mg

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

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17.3%0.87mg

Vitamin B5

45%2.25mg

Pantothenic acid

0.87 mgvs2.25 mg

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

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36.3%0.47mg

Vitamin B6

41%0.53mg

Pyridoxine

0.47 mgvs0.53 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

237%948μg

Folates and Folic Acid

512 μgvs948 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

2.56%2.3mg

Ascorbic acid

4.72 mgvs2.3 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 Yardlong Beans

13.8%138mg

Calcium

20%199mg

138 mgvs199 mg

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

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94%0.85mg

Copper

141%1.27mg

0.85 mgvs1.27 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

155%12.4mg

8.74 mgvs12.4 mg

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

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39.4%165mg

Magnesium

116%487mg

165 mgvs487 mg

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

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73.6%1.7mg

Manganese

100%2.3mg

1.7 mgvs2.3 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

115%805mg

543 mgvs805 mg

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

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47%1594mg

Potassium

49%1667mg

1594 mgvs1667 mg

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

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7.87%4.33μg

Selenium

21.5%12μg

4.33 μgvs12 μg

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

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0.26%3.94mg

Sodium

1.63%24.5mg

3.94 mgvs24.5 mg

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

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35.8%3.94mg

Zinc

46%5.04mg

3.94 mgvs5.04 mg

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

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7.12%264g

Water

0.33%12g

264 gvs12 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 Yardlong Beans:

Boiled All Types Kidney Beans have 2 times more Vitamin C than Raw Yardlong Beans.
While Raw Yardlong Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Yardlong Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled All Types Kidney Beans have 21.7 times more Water than Raw Yardlong Beans.
While Raw Yardlong Beans contain 1.4 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Yardlong Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 1.8 times more Omega 3 and 1.6 times more Fiber than Raw Yardlong Beans.
Both Boiled All Types Kidney Beans and Raw Yardlong Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled All Types Kidney Beans as well as Raw Yardlong Beans 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 BeansYardlong BeansVS Canned Kidney BeansBoiled Kidney BeansVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Yardlong Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: