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Comparing Nutrients in 500 calories BeetsVS Boiled Kidney Beans

Weight per 500 calories

Beets
1163g
Boiled Kidney Beans
394g

Boiled All Types Kidney Beans have 3 times more energy per unit of mass than Raw Beets, which is average in comparison to other foods. Beets having low energy density.

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

Macros Ratio

Protein Fat Carbs

Beets
14%
3%
83%
Boiled Kidney Beans
27%
3%
70%
500 kcal ▼

Macro Nutrients

Beetsvs Boiled Kidney 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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2.04%1.98g
Fat
2.03%1.97g
1.98 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g
Saturated Fat
0.9%0.29g
0.31 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.63%0.058g
Omega 3
42%0.67g
0.058 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.76%0.64g
Omega 6
2.5%0.43g
0.64 gvs0.43 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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85.5%111g
Carbohydrate
69%89.8g
111 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
108%78.6g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
78.6 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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85.7%32.6g
Fiber
66.3%25g
32.6 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
33.4%18.7g
Protein
61%34g
18.7 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Beetsvs Boiled Kidney Beans
2.6%23.3μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
23.3 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
52.5%0.63mg
Thiamine
0.36 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.8%0.47mg
Vitamin B2
17.6%0.23mg
Riboflavin
0.47 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.3%3.9mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36%1.8mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
1.8 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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60%0.78mg
Vitamin B6
36.3%0.47mg
Pyridoxine
0.78 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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317%1267μg
Vitamin B9
128%512μg
Folates and Folic Acid
1267 μgvs512 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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63.3%57mg
Vitamin C
5.25%4.72mg
Ascorbic acid
57 mgvs4.72 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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3.1%0.47mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
0.47 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.94%2.33μg
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
2.33 μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Beetsvs Boiled Kidney Beans
18.6%186mg
Calcium
13.8%138mg
186 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg
Copper
94%0.85mg
0.87 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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116%9.3mg
Iron
109%8.74mg
9.3 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.7%267mg
Magnesium
39.4%165mg
267 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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166%3.83mg
Manganese
73.6%1.7mg
3.83 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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66.4%465mg
Phosphorus
77.6%543mg
465 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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111%3779mg
Potassium
47%1594mg
3779 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.8%8.14μg
Selenium
7.87%4.33μg
8.14 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
60.5%907mg
Sodium
0.26%3.94mg
907 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.07mg
Zinc
35.8%3.94mg
4.07 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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27.5%1018g
Water
7.12%264g
1018 gvs264 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 Beets vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Beets vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

BeetsVS Boiled BeetsBoiled Kidney BeansVS Boiled BeetsBeetsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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