Comparing Nutrients in 500 calories Frozen EdamameVS Canned Kidney Beans

Weight per 500 calories

Frozen Edamame

459g

Canned Kidney Beans

595g

Frozen Edamame has 1.3 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Frozen Edamame or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Edamame

38%

36%

26%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Frozen Edamamevs Canned 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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22.4%21.7g

Fat

3.7%3.57g

21.7 gvs3.57 g

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

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Saturated Fat

2.62%0.84g

NA gvs0.84 g

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

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Omega 3

30.5%0.49g

NA gvs0.49 g

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

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Omega 6

3.7%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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27%35g

Carbohydrate

66.4%86.3g

35 gvs86.3 g

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

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15.7%11.4g

Sugars

15%11g

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

11.4 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.96g

Fructose

0%0g

≤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]

0.96 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0g

0 gvs0 g

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

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%5.2g

Sucrose

%11g

5.2 gvs11 g

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

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58%22g

Fiber

67.4%25.6g

22 gvs25.6 g

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

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92%51.5g

Protein

55.5%31g

51.5 gvs31 g

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

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Vitamins

Frozen Edamamevs Canned Kidney Beans

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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57.3%0.69mg

Vitamin B1

57.5%0.69mg

Thiamine

0.69 mgvs0.69 mg

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

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94%1.2mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.2 mgvs0.3 mg

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

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26.5%4.24mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

4.24 mgvs2.45 mg

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

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49%2.45mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

2.45 mgvs0.82 mg

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

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47.6%0.62mg

Vitamin B6

34%0.44mg

Pyridoxine

0.62 mgvs0.44 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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347%1390μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

1390 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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49.4%44.5mg

Vitamin C

7.94%7.14mg

Ascorbic acid

44.5 mgvs7.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22%3.3mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.3 mgvs0.12 mg

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

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120%144μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

144 μgvs24.4 μg

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

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Minerals

Frozen Edamamevs Canned Kidney Beans

27.5%275mg

Calcium

20.2%202mg

275 mgvs202 mg

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

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165%1.5mg

Copper

89.3%0.8mg

1.5 mgvs0.8 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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121%9.68mg

Iron

87%6.96mg

9.68 mgvs6.96 mg

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

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66.6%280mg

Magnesium

38.3%161mg

280 mgvs161 mg

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

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201%4.63mg

Manganese

43.5%1mg

4.63 mgvs1 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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106%739mg

Phosphorus

76.5%536mg

739 mgvs536 mg

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

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65%2211mg

Potassium

41.5%1411mg

2211 mgvs1411 mg

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

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Selenium

9.74%5.36μg

NA μgvs5.36 μg

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

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1.83%27.5mg

Sodium

117%1762mg

27.5 mgvs1762 mg

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

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55%6.06mg

Zinc

25%2.74mg

6.06 mgvs2.74 mg

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

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9.3%345g

Water

12.6%465g

345 gvs465 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 Frozen Edamame vs Canned Kidney Beans:

Frozen Edamame, Unprepared has 4 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9, 6.2 times more Vitamin C, 27.7 times more Vitamin E and 5.9 times more Vitamin K than Canned All Types Kidney Beans.
Both Frozen Edamame, Unprepared and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Frozen Edamame vs Canned Kidney Beans:

Frozen Edamame, Unprepared has 1.4 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 64 times more Sodium and 1.3 times more Water than Frozen Edamame, Unprepared.

Comparison of macro-nutrients per 500 calories:

Frozen Edamame, Unprepared has 6.1 times more Fat and 1.7 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Carbohydrate than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Canned All Types Kidney Beans have similar amounts of Energy, Sugars and Fiber per 500 kcal.
Both Frozen Edamame, Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen EdamameVS Cooked Frozen EdamameCanned Kidney BeansVS Cooked Frozen EdamameFrozen EdamameVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Frozen EdamameVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Edamame or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: