Comparing Nutrients in 500 calories California Red Kidney BeansVS Spearmint

Weight per 500 calories

California Red Kidney Beans

152g

Spearmint

1136g

California Red Kidney Beans have 7.5 times more energy per 100g than Spearmint. It has high energy density when compared to other foods. Fresh Spearmint having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Spearmint?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Spearmint

25%

12%

63%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Spearmint

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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0.39%0.38g

Fat

8.55%8.3g

0.38 gvs8.3 g

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

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0.17%0.055g

Saturated Fat

6.8%2.17g

0.055 gvs2.17 g

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

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7.95%0.13g

Omega 3

240%3.84g

0.13 gvs3.84 g

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

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0.48%0.082g

Omega 6

3.6%0.61g

0.082 gvs0.61 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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69.7%91g

Carbohydrate

73.5%96g

91 gvs96 g

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

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Sugars

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

NA 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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99%37.7g

Fiber

203%77.3g

37.7 gvs77.3 g

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

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66%37g

Protein

66.8%37.4g

37 gvs37.4 g

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

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Vitamins

California Red Kidney Beansvs Spearmint

0%0μg

Vitamin A

256%2307μg

RAE, retinol activity equivalents

0 μgvs2307 μg

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

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66.8%0.8mg

Vitamin B1

74%0.89mg

Thiamine

0.8 mgvs0.89 mg

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

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25.5%0.33mg

Vitamin B2

153%2mg

Riboflavin

0.33 mgvs2 mg

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

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19.5%3.12mg

Vitamin B3

67.3%10.8mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs10.8 mg

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

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23.6%1.2mg

Vitamin B5

57%2.84mg

Pantothenic acid

1.2 mgvs2.84 mg

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

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46.3%0.6mg

Vitamin B6

138%1.8mg

Pyridoxine

0.6 mgvs1.8 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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149%597μg

Vitamin B9

298%1193μg

Folates and Folic Acid

597 μgvs1193 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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7.58%6.8mg

Vitamin C

168%151mg

Ascorbic acid

6.8 mgvs151 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

California Red Kidney Beansvs Spearmint

29.5%295mg

Calcium

226%2261mg

295 mgvs2261 mg

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

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185%1.67mg

Copper

303%2.73mg

1.67 mgvs2.73 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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177%14mg

Iron

1686%135mg

14 mgvs135 mg

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

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57.7%242mg

Magnesium

170%716mg

242 mgvs716 mg

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

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66%1.5mg

Manganese

552%12.7mg

1.5 mgvs12.7 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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87.7%614mg

Phosphorus

97%682mg

614 mgvs682 mg

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

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66.4%2258mg

Potassium

153%5205mg

2258 mgvs5205 mg

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

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8.8%4.85μg

Selenium

4.85 μgvsNA μg

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

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1.1%16.7mg

Sodium

22.7%341mg

16.7 mgvs341 mg

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

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35%3.86mg

Zinc

113%12.4mg

3.86 mgvs12.4 mg

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

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0.48%18g

Water

26.3%972g

18 gvs972 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 California Red Kidney Beans vs Spearmint:

Fresh Spearmint contains more Vitamin A, 6 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6, 2 times more Vitamin B9 and 22.2 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Fresh Spearmint have similar amounts of Vitamin B1 per 500 kcal.
Both Raw California Red Kidney Beans as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Spearmint:

Fresh Spearmint contains 7.7 times more Calcium, 1.6 times more Copper, 9.5 times more Iron, 3 times more Magnesium, 8.4 times more Manganese, 2.3 times more Potassium, 20.5 times more Sodium, 3.2 times more Zinc and 54.6 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Fresh Spearmint have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fresh Spearmint contains 21.9 times more Fat, 39.8 times more Saturated Fat, 30.2 times more Omega 3 and 2 times more Fiber than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Fresh Spearmint have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw California Red Kidney Beans as well as Fresh Spearmint have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansSpearmintVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Dried SpearmintSpearmintVS Dried Spearmint

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Spearmint

Weight per 500 calories

Which food has more nutrients per 500 calories - California Red Kidney Beans or Spearmint?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: