Comparing Nutrients in 500 calories Boiled EscaroleVS Boiled Kidney Beans

Weight per 500 calories

Boiled Escarole

3333g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 8.5 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is average in comparison to other foods. Boiled Escarole having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Escarolevs 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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6.2%6g

Fat

2.03%1.97g

6 gvs1.97 g

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

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4.38%1.4g

Saturated Fat

0.9%0.29g

1.4 gvs0.29 g

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

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25%0.4g

Omega 3

42%0.67g

0.4 gvs0.67 g

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

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13.5%2.3g

Omega 6

2.5%0.43g

2.3 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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78.7%102g

Carbohydrate

69%89.8g

102 gvs89.8 g

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

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10.6%7.67g

Sugars

1.74%1.26g

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

7.67 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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246%93g

Fiber

66.3%25g

93 gvs25 g

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

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68.5%38.3g

Protein

61%34g

38.3 gvs34 g

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

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Vitamins

Boiled Escarolevs Boiled Kidney Beans

348%3133μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3133 μgvs0 μg

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

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164%1.97mg

Vitamin B1

52.5%0.63mg

Thiamine

1.97 mgvs0.63 mg

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

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159%2.07mg

Vitamin B2

17.6%0.23mg

Riboflavin

2.07 mgvs0.23 mg

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

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65%10.4mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs2.28 mg

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

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551%27.5mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

27.5 mgvs0.87 mg

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

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41%0.53mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.53 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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650%2600μg

Vitamin B9

128%512μg

Folates and Folic Acid

2600 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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122%110mg

Vitamin C

5.25%4.72mg

Ascorbic acid

110 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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89%13.3mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

13.3 mgvs0.12 mg

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

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5886%7063μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

7063 μgvs33 μg

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

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Minerals

Boiled Escarolevs Boiled Kidney Beans

153%1533mg

Calcium

13.8%138mg

1533 mgvs138 mg

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

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322%2.9mg

Copper

94%0.85mg

2.9 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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5.6%223μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

223 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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300%24mg

Iron

109%8.74mg

24 mgvs8.74 mg

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

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103%433mg

Magnesium

39.4%165mg

433 mgvs165 mg

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

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558%13mg

Manganese

73.6%1.7mg

13 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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105%733mg

Phosphorus

77.6%543mg

733 mgvs543 mg

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

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240%8167mg

Potassium

47%1594mg

8167 mgvs1594 mg

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

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12%6.67μg

Selenium

7.87%4.33μg

6.67 μgvs4.33 μg

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

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42.2%633mg

Sodium

0.26%3.94mg

633 mgvs3.94 mg

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

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209%23mg

Zinc

35.8%3.94mg

23 mgvs3.94 mg

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

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85%3143g

Water

7.12%264g

3143 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 Boiled Escarole vs Boiled Kidney Beans:

Boiled and Drained Escarole without Salt has more Vitamin A, 3.1 times more Vitamin B1, 9.1 times more Vitamin B2, 4.6 times more Vitamin B3, 31.8 times more Vitamin B5, 5.1 times more Vitamin B9, 23.3 times more Vitamin C, 112.9 times more Vitamin E and 213.6 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled and Drained Escarole without Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Boiled Kidney Beans:

Boiled and Drained Escarole without Salt has 11.1 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 7.6 times more Manganese, 1.3 times more Phosphorus, 5.1 times more Potassium, 1.5 times more Selenium, 160.9 times more Sodium, 5.8 times more Zinc and 11.9 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Escarole without Salt has 3 times more Fat, 5.4 times more Omega 6, 6.1 times more Sugars and 3.7 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Omega 3 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled EscaroleVS GarlicBoiled Kidney BeansVS GarlicBoiled EscaroleVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled EscaroleVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: