Comparing Nutrients in 500 calories Boiled Yardlong BeansVS Boiled Kidney Beans

Weight per 500 calories

Boiled Yardlong Beans

424g

Boiled Kidney Beans

394g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Yardlong Beans

27%

70%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Yardlong Beansvs 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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1.97%1.9g

Fat

2.03%1.97g

1.9 gvs1.97 g

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

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1.54%0.49g

Saturated Fat

0.9%0.29g

0.49 gvs0.29 g

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

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23.3%0.37g

Omega 3

42%0.67g

0.37 gvs0.67 g

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

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2.6%0.44g

Omega 6

2.5%0.43g

0.44 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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68.7%89.4g

Carbohydrate

69%89.8g

89.4 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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42.4%16g

Fiber

66.3%25g

16 gvs25 g

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

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62.7%35g

Protein

61%34g

35 gvs34 g

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

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Vitamins

Boiled Yardlong Beansvs 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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75%0.9mg

Vitamin B1

52.5%0.63mg

Thiamine

0.9 mgvs0.63 mg

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

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21%0.27mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.27 mgvs0.23 mg

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

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14.6%2.33mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

2.33 mgvs2.28 mg

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

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33.7%1.7mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.7 mgvs0.87 mg

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

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31%0.4mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.4 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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155%619μg

Vitamin B9

128%512μg

Folates and Folic Acid

619 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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1.9%1.7mg

Vitamin C

5.25%4.72mg

Ascorbic acid

1.7 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

Boiled Yardlong Beansvs Boiled Kidney Beans

17.8%178mg

Calcium

13.8%138mg

178 mgvs138 mg

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

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106%0.95mg

Copper

94%0.85mg

0.95 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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140%11mg

Iron

109%8.74mg

11 mgvs8.74 mg

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

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99%415mg

Magnesium

39.4%165mg

415 mgvs165 mg

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

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89.7%2.06mg

Manganese

73.6%1.7mg

2.06 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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110%767mg

Phosphorus

77.6%543mg

767 mgvs543 mg

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

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39.3%1335mg

Potassium

47%1594mg

1335 mgvs1594 mg

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

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21.6%12μg

Selenium

7.87%4.33μg

12 μgvs4.33 μg

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

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1.4%21mg

Sodium

0.26%3.94mg

21 mgvs3.94 mg

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

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41.6%4.58mg

Zinc

35.8%3.94mg

4.58 mgvs3.94 mg

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

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7.88%292g

Water

7.12%264g

292 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 Yardlong Beans vs Boiled Kidney Beans:

Boiled Yardlong Beans have 1.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.8 times more Vitamin C than Boiled Yardlong Beans.
Both Boiled Yardlong Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Boiled Yardlong Beans 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 Boiled Yardlong Beans vs Boiled Kidney Beans:

Boiled Yardlong Beans have 1.3 times more Calcium, 1.3 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Selenium than Boiled All Types Kidney Beans.
Both Boiled Yardlong Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans contain 1.8 times more Omega 3 and 1.6 times more Fiber than Boiled Yardlong Beans.
Both Boiled Yardlong Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled Yardlong Beans 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:

Boiled Yardlong BeansVS Winged BeansBoiled Kidney BeansVS Winged BeansBoiled Yardlong BeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Yardlong BeansVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: