Comparing Nutrients in 500 calories CardamomVS Boiled Kidney Beans

Weight per 500 calories

Cardamom

161g

Boiled Kidney Beans

394g

Cardamom has 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 - Cardamom or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cardamom

11%

16%

73%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cardamomvs 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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11%10.8g

Fat

2.03%1.97g

10.8 gvs1.97 g

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

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3.4%1.1g

Saturated Fat

0.9%0.29g

1.1 gvs0.29 g

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

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12%0.19g

Omega 3

42%0.67g

0.19 gvs0.67 g

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

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2.93%0.5g

Omega 6

2.5%0.43g

0.5 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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84.7%110g

Carbohydrate

69%89.8g

110 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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118%45g

Fiber

66.3%25g

45 gvs25 g

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

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31%17.3g

Protein

61%34g

17.3 gvs34 g

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

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Vitamins

Cardamomvs 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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26.5%0.32mg

Vitamin B1

52.5%0.63mg

Thiamine

0.32 mgvs0.63 mg

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

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22.5%0.29mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.29 mgvs0.23 mg

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

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11%1.77mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.77 mgvs2.28 mg

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

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Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

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

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28.4%0.37mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.37 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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Vitamin B9

128%512μg

Folates and Folic Acid

NA 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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37.5%33.8mg

Vitamin C

5.25%4.72mg

Ascorbic acid

33.8 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

Cardamomvs Boiled Kidney Beans

61.6%616mg

Calcium

13.8%138mg

616 mgvs138 mg

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

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68.4%0.62mg

Copper

94%0.85mg

0.62 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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281%22.5mg

Iron

109%8.74mg

22.5 mgvs8.74 mg

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

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87.7%368mg

Magnesium

39.4%165mg

368 mgvs165 mg

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

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1957%45mg

Manganese

73.6%1.7mg

45 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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41%286mg

Phosphorus

77.6%543mg

286 mgvs543 mg

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

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53%1799mg

Potassium

47%1594mg

1799 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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1.93%29mg

Sodium

0.26%3.94mg

29 mgvs3.94 mg

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

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109%12mg

Zinc

35.8%3.94mg

12 mgvs3.94 mg

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

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0.36%13.3g

Water

7.12%264g

13.3 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 Cardamom vs Boiled Kidney Beans:

Cardamom Spices have 1.3 times more Vitamin B2 and 7.1 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cardamom Spices.
Both Cardamom Spices 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 Cardamom vs Boiled Kidney Beans:

Cardamom Spices have 4.5 times more Calcium, 2.6 times more Iron, 2.2 times more Magnesium, 26.6 times more Manganese and 3.1 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.9 times more Phosphorus and 19.8 times more Water than Cardamom Spices.
Both Cardamom Spices and Boiled All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cardamom Spices have 5.5 times more Fat, 1.2 times more Carbohydrate and 1.8 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.5 times more Omega 3 and 2 times more Protein than Cardamom Spices.
Both Cardamom Spices and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Cardamom Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CardamomVS Celery SeedBoiled Kidney BeansVS Celery SeedCardamomVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories CardamomVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: