Comparing Nutrients in 500 calories TomatillosVS Boiled Kidney Beans

Weight per 500 calories

Tomatillos

1563g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 4 times more energy per unit of mass than Raw Tomatillos, which is average in comparison to other foods. Tomatillos having low energy density.

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

Macros Ratio

Protein Fat Carbs

Tomatillos

11%

25%

64%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Tomatillosvs 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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16.4%16g

Fat

2.03%1.97g

16 gvs1.97 g

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

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6.8%2.17g

Saturated Fat

0.9%0.29g

2.17 gvs0.29 g

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

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15.6%0.25g

Omega 3

42%0.67g

0.25 gvs0.67 g

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

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37%6.3g

Omega 6

2.5%0.43g

6.3 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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70%91g

Carbohydrate

69%89.8g

91 gvs89.8 g

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

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84.7%61.4g

Sugars

1.74%1.26g

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

61.4 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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78%29.7g

Fiber

66.3%25g

29.7 gvs25 g

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

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26.8%15g

Protein

61%34g

15 gvs34 g

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

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Vitamins

Tomatillosvs Boiled Kidney Beans

10.4%94μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

94 μgvs0 μg

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

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57.3%0.69mg

Vitamin B1

52.5%0.63mg

Thiamine

0.69 mgvs0.63 mg

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

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42%0.55mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.55 mgvs0.23 mg

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

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181%29mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

29 mgvs2.28 mg

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

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47%2.34mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.34 mgvs0.87 mg

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

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67.3%0.88mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.88 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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27.3%109μg

Vitamin B9

128%512μg

Folates and Folic Acid

109 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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203%183mg

Vitamin C

5.25%4.72mg

Ascorbic acid

183 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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39.6%5.94mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

5.94 mgvs0.12 mg

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

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132%158μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

158 μgvs33 μg

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

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Minerals

Tomatillosvs Boiled Kidney Beans

11%109mg

Calcium

13.8%138mg

109 mgvs138 mg

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

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137%1.23mg

Copper

94%0.85mg

1.23 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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121%9.7mg

Iron

109%8.74mg

9.7 mgvs8.74 mg

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

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74.4%313mg

Magnesium

39.4%165mg

313 mgvs165 mg

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

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104%2.4mg

Manganese

73.6%1.7mg

2.4 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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87%609mg

Phosphorus

77.6%543mg

609 mgvs543 mg

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

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123%4188mg

Potassium

47%1594mg

4188 mgvs1594 mg

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

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14.2%7.8μg

Selenium

7.87%4.33μg

7.8 μgvs4.33 μg

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

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1.04%15.6mg

Sodium

0.26%3.94mg

15.6 mgvs3.94 mg

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

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31.3%3.44mg

Zinc

35.8%3.94mg

3.44 mgvs3.94 mg

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

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38.7%1432g

Water

7.12%264g

1432 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 Tomatillos vs Boiled Kidney Beans:

Raw Tomatillos have more Vitamin A, 2.4 times more Vitamin B2, 12.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6, 38.7 times more Vitamin C, 50.3 times more Vitamin E and 4.8 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.7 times more Vitamin B9 than Raw Tomatillos.
Both Raw Tomatillos and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Tomatillos 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 Tomatillos vs Boiled Kidney Beans:

Raw Tomatillos have 1.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Manganese, 2.6 times more Potassium, 1.8 times more Selenium and 5.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Calcium than Raw Tomatillos.
Both Raw Tomatillos and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Tomatillos have 8.1 times more Fat, 7.6 times more Saturated Fat, 14.8 times more Omega 6 and 48.7 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 2.3 times more Protein than Raw Tomatillos.
Both Raw Tomatillos and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Tomatillos 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:

TomatillosVS Sun-dried TomatoesBoiled Kidney BeansVS Sun-dried TomatoesTomatillosVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories TomatillosVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: