Comparing Nutrients in 500 calories Golden RaisinsVS Boiled Kidney Beans

Weight per 500 calories

Golden Raisins

166g

Boiled Kidney Beans

394g

Golden Raisins have 2.4 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 - Golden Raisins or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Golden Raisinsvs 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 .

Find Fruits rich in Energy

0.34%0.33g

Fat

2.03%1.97g

0.33 gvs1.97 g

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

Find Fruits rich in Fat

0.34%0.11g

Saturated Fat

0.9%0.29g

0.11 gvs0.29 g

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

Find Fruits rich in Saturated Fat

1.97%0.032g

Omega 3

42%0.67g

0.032 gvs0.67 g

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

Find Fruits rich in Omega 3

0.37%0.063g

Omega 6

2.5%0.43g

0.063 gvs0.43 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

102%133g

Carbohydrate

69%89.8g

133 gvs89.8 g

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

Find Fruits rich in Carbohydrate

151%109g

Sugars

1.74%1.26g

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

109 gvs1.26 g

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

Find Fruits rich in Sugars

79.5%57.6g

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]

57.6 gvsNA g

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

Find Fruits rich in Fructose

%51.5g

Glucose

51.5 gvsNA g

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

Find Fruits rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Fruits rich in Sucrose

14.4%5.5g

Fiber

66.3%25g

5.5 gvs25 g

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

Find Fruits rich in Fiber

9.73%5.45g

Protein

61%34g

5.45 gvs34 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Golden Raisinsvs 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 .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

1.1%0.013mg

Vitamin B1

52.5%0.63mg

Thiamine

0.013 mgvs0.63 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

24.4%0.32mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.32 mgvs0.23 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

12%1.9mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.28 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

41.3%0.54mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.54 mgvs0.47 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

1.25%5μg

Vitamin B9

128%512μg

Folates and Folic Acid

5 μgvs512 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

5.9%5.3mg

Vitamin C

5.25%4.72mg

Ascorbic acid

5.3 mgvs4.72 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

1.33%0.2mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.2 mgvs0.12 mg

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

Find Fruits rich in Vitamin E

4.84%5.8μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

5.8 μgvs33 μg

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

Find Fruits rich in Vitamin K

Minerals

Golden Raisinsvs Boiled Kidney Beans

10.6%106mg

Calcium

13.8%138mg

106 mgvs138 mg

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

Find Fruits rich in Calcium

42%0.38mg

Copper

94%0.85mg

0.38 mgvs0.85 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

20.3%1.63mg

Iron

109%8.74mg

1.63 mgvs8.74 mg

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

Find Fruits rich in Iron

14%58mg

Magnesium

39.4%165mg

58 mgvs165 mg

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

Find Fruits rich in Magnesium

16.3%0.38mg

Manganese

73.6%1.7mg

0.38 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

24%168mg

Phosphorus

77.6%543mg

168 mgvs543 mg

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

Find Fruits rich in Phosphorus

36.4%1239mg

Potassium

47%1594mg

1239 mgvs1594 mg

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

Find Fruits rich in Potassium

2.1%1.16μg

Selenium

7.87%4.33μg

1.16 μgvs4.33 μg

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

Find Fruits rich in Selenium

2.66%40mg

Sodium

0.26%3.94mg

40 mgvs3.94 mg

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

Find Fruits rich in Sodium

5.6%0.61mg

Zinc

35.8%3.94mg

0.61 mgvs3.94 mg

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

Find Fruits rich in Zinc

0.67%24.8g

Water

7.12%264g

24.8 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Golden Raisins vs Boiled Kidney Beans:

Golden Seedless Raisins have 1.4 times more Vitamin B2 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 47.4 times more Vitamin B1, 102.7 times more Vitamin B9 and 5.7 times more Vitamin K than Golden Seedless Raisins.
Both Golden Seedless Raisins and Boiled All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
Both Golden Seedless Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Golden Raisins vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 1.3 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 2.8 times more Magnesium, 4.5 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Selenium, 6.4 times more Zinc and 10.6 times more Water than Golden Seedless Raisins.

Comparison of macro-nutrients per 500 calories:

Golden Seedless Raisins have 1.5 times more Carbohydrate and 86.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 21.2 times more Omega 3, 4.6 times more Fiber and 6.3 times more Protein than Golden Seedless Raisins.
Both Golden Seedless Raisins and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Golden Seedless Raisins 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:

Golden RaisinsVS Dark RaisinsBoiled Kidney BeansVS Dark RaisinsGolden RaisinsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Golden RaisinsVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: