Comparing Nutrients in 500 calories Dry CouscousVS Boiled Kidney Beans

Weight per 500 calories

Dry Couscous

133g

Boiled Kidney Beans

394g

Dry Couscous have 3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Dry Couscous

14%

84%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Dry Couscousvs 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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0.88%0.85g

Fat

2.03%1.97g

0.85 gvs1.97 g

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

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0.49%0.16g

Saturated Fat

0.9%0.29g

0.16 gvs0.29 g

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

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1%0.016g

Omega 3

42%0.67g

0.016 gvs0.67 g

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

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1.88%0.32g

Omega 6

2.5%0.43g

0.32 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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79.2%103g

Carbohydrate

69%89.8g

103 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA gvs1.26 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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17.5%6.65g

Fiber

66.3%25g

6.65 gvs25 g

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

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30.3%17g

Protein

61%34g

17 gvs34 g

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

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Vitamins

Dry Couscousvs Boiled 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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18%0.22mg

Vitamin B1

52.5%0.63mg

Thiamine

0.22 mgvs0.63 mg

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

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7.98%0.1mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.1 mgvs0.23 mg

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

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29%4.64mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs2.28 mg

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

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33%1.65mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.65 mgvs0.87 mg

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

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11.3%0.15mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.15 mgvs0.47 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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6.65%26.6μg

Vitamin B9

128%512μg

Folates and Folic Acid

26.6 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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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 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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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Dry Couscousvs Boiled Kidney Beans

3.2%32mg

Calcium

13.8%138mg

32 mgvs138 mg

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

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36.5%0.33mg

Copper

94%0.85mg

0.33 mgvs0.85 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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18%1.44mg

Iron

109%8.74mg

1.44 mgvs8.74 mg

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

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14%58.5mg

Magnesium

39.4%165mg

58.5 mgvs165 mg

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

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45%1.04mg

Manganese

73.6%1.7mg

1.04 mgvs1.7 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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32.3%226mg

Phosphorus

77.6%543mg

226 mgvs543 mg

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

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6.5%221mg

Potassium

47%1594mg

221 mgvs1594 mg

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

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Selenium

7.87%4.33μg

NA μgvs4.33 μg

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

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0.89%13.3mg

Sodium

0.26%3.94mg

13.3 mgvs3.94 mg

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

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10%1.1mg

Zinc

35.8%3.94mg

1.1 mgvs3.94 mg

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

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0.31%11.4g

Water

7.12%264g

11.4 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 Dry Couscous vs Boiled Kidney Beans:

Dry Couscous have 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B6, 19.2 times more Vitamin B9 and more Vitamin C than Dry Couscous.
Both Dry Couscous as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Couscous vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 4.3 times more Calcium, 2.6 times more Copper, 6.1 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 7.2 times more Potassium, 3.6 times more Zinc and 23.2 times more Water than Dry Couscous.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans contain 41.9 times more Omega 3, 3.8 times more Fiber and 2 times more Protein than Dry Couscous.
Both Dry Couscous and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry Couscous as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry CouscousVS Cooked CouscousBoiled Kidney BeansVS Cooked CouscousDry CouscousVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Dry CouscousVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: