Comparing Nutrients in 500 calories Boiled Cardoon with SaltVS California Red Kidney Beans

Weight per 500 calories

Boiled Cardoon with Salt

2500g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 16.5 times more energy per unit of mass than Boiled and Drained Cardoon with Salt, which is high in comparison to other foods. Boiled Cardoon with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Cardoon with Salt or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Cardoon with Salt

13%

83%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Boiled Cardoon with Saltvs California Red 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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2.84%2.75g

Fat

0.39%0.38g

2.75 gvs0.38 g

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

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0.94%0.3g

Saturated Fat

0.17%0.055g

0.3 gvs0.055 g

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

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Omega 3

7.95%0.13g

NA gvs0.13 g

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

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6.47%1.1g

Omega 6

0.48%0.082g

1.1 gvs0.082 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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91%119g

Carbohydrate

69.7%91g

119 gvs91 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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112%42.5g

Fiber

99%37.7g

42.5 gvs37.7 g

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

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34%19g

Protein

66%37g

19 gvs37 g

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

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Vitamins

Boiled Cardoon with Saltvs California Red Kidney Beans

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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37.5%0.45mg

Vitamin B1

66.8%0.8mg

Thiamine

0.45 mgvs0.8 mg

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

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59.6%0.78mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.78 mgvs0.33 mg

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

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46%7.35mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

7.35 mgvs3.12 mg

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

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48.5%2.43mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

2.43 mgvs1.2 mg

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

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80.8%1.05mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.05 mgvs0.6 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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138%550μg

Vitamin B9

149%597μg

Folates and Folic Acid

550 μgvs597 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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47.2%42.5mg

Vitamin C

7.58%6.8mg

Ascorbic acid

42.5 mgvs6.8 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

Boiled Cardoon with Saltvs California Red Kidney Beans

180%1800mg

Calcium

29.5%295mg

1800 mgvs295 mg

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

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80.6%0.73mg

Copper

185%1.67mg

0.73 mgvs1.67 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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228%18.3mg

Iron

177%14mg

18.3 mgvs14 mg

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

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256%1075mg

Magnesium

57.7%242mg

1075 mgvs242 mg

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

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145%3.33mg

Manganese

66%1.5mg

3.33 mgvs1.5 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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82%575mg

Phosphorus

87.7%614mg

575 mgvs614 mg

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

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288%9800mg

Potassium

66.4%2258mg

9800 mgvs2258 mg

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

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45.5%25μg

Selenium

8.8%4.85μg

25 μgvs4.85 μg

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

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687%10300mg

Sodium

1.1%16.7mg

10300 mgvs16.7 mg

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

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41%4.5mg

Zinc

35%3.86mg

4.5 mgvs3.86 mg

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

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63%2337g

Water

0.48%18g

2337 gvs18 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 Cardoon with Salt vs California Red Kidney Beans:

Boiled and Drained Cardoon with Salt has 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.2 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.8 times more Vitamin B1 than Boiled and Drained Cardoon with Salt.
Both Boiled and Drained Cardoon with Salt and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
Both Boiled and Drained Cardoon with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Cardoon with Salt vs California Red Kidney Beans:

Boiled and Drained Cardoon with Salt has 6.1 times more Calcium, 1.3 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 4.3 times more Potassium, 5.2 times more Selenium, 618 times more Sodium and 131.2 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.3 times more Copper than Boiled and Drained Cardoon with Salt.
Both Boiled and Drained Cardoon with Salt and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Cardoon with Salt has 13.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.9 times more Protein than Boiled and Drained Cardoon with Salt.
Both Boiled and Drained Cardoon with Salt and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled and Drained Cardoon with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Cardoon with SaltVS Boiled Carrots with SaltCalifornia Red Kidney BeansVS Boiled Carrots with SaltBoiled Cardoon with SaltVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Cardoon with SaltVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Cardoon with Salt or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: