Comparing Nutrients in 500 calories KaleVS California Red Kidney Beans

Weight per 500 calories

Kale

1429g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 9.4 times more energy per unit of mass than Raw Kale, which is high in comparison to other foods. Kale having low energy density.

Which food has more nutrients per 500 calories - Kale or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Kalevs 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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22%21.3g

Fat

0.39%0.38g

21.3 gvs0.38 g

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

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7.95%2.54g

Saturated Fat

0.17%0.055g

2.54 gvs0.055 g

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

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338%5.4g

Omega 3

7.95%0.13g

5.4 gvs0.13 g

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

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24.5%4.16g

Omega 6

0.48%0.082g

4.16 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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48.6%63g

Carbohydrate

69.7%91g

63 gvs91 g

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

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19.5%14g

Sugars

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

14 gvsNA g

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

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8.08%5.86g

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]

5.86 gvsNA g

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

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%5.7g

Glucose

5.7 gvsNA g

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

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%2.57g

Sucrose

2.57 gvsNA g

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

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154%58.6g

Fiber

99%37.7g

58.6 gvs37.7 g

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

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74.5%41.7g

Protein

66%37g

41.7 gvs37 g

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

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Vitamins

Kalevs California Red Kidney Beans

383%3443μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3443 μgvs0 μg

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

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135%1.6mg

Vitamin B1

66.8%0.8mg

Thiamine

1.6 mgvs0.8 mg

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

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381%4.96mg

Vitamin B2

25.5%0.33mg

Riboflavin

4.96 mgvs0.33 mg

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

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105%17mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

17 mgvs3.12 mg

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

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106%5.3mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

5.3 mgvs1.2 mg

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

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162%2.1mg

Vitamin B6

46.3%0.6mg

Pyridoxine

2.1 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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221%886μg

Vitamin B9

149%597μg

Folates and Folic Acid

886 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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1483%1334mg

Vitamin C

7.58%6.8mg

Ascorbic acid

1334 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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63%9.43mg

Vitamin E

Tocopherols and Tocotrienols

9.43 mgvsNA mg

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

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4638%5566μg

Vitamin K

Phytomenadione or phylloquinone

5566 μgvsNA μg

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

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Minerals

Kalevs California Red Kidney Beans

363%3629mg

Calcium

29.5%295mg

3629 mgvs295 mg

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

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84%0.76mg

Copper

185%1.67mg

0.76 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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286%23mg

Iron

177%14mg

23 mgvs14 mg

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

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112%471mg

Magnesium

57.7%242mg

471 mgvs242 mg

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

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571%13mg

Manganese

66%1.5mg

13 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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112%786mg

Phosphorus

87.7%614mg

786 mgvs614 mg

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

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146%4971mg

Potassium

66.4%2258mg

4971 mgvs2258 mg

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

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23.4%13μg

Selenium

8.8%4.85μg

13 μgvs4.85 μg

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

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50.5%757mg

Sodium

1.1%16.7mg

757 mgvs16.7 mg

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

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50.6%5.57mg

Zinc

35%3.86mg

5.57 mgvs3.86 mg

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

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34.6%1280g

Water

0.48%18g

1280 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 Kale vs California Red Kidney Beans:

Raw Kale has more Vitamin A, 2 times more Vitamin B1, 14.9 times more Vitamin B2, 5.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 195.7 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw Kale as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kale vs California Red Kidney Beans:

Raw Kale has 12.3 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 8.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium, 45.4 times more Sodium, 1.4 times more Zinc and 71.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.2 times more Copper than Raw Kale.

Comparison of macro-nutrients per 500 calories:

Raw Kale has 56.2 times more Fat, 46.6 times more Saturated Fat, 42.4 times more Omega 3, 50.8 times more Omega 6 and 1.6 times more Fiber than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate than Raw Kale.
Both Raw Kale and Raw California Red Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
Both Raw Kale as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

KaleVS Boiled KaleCalifornia Red Kidney BeansVS Boiled KaleKaleVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories KaleVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Kale or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: