Nutrients in 500 calories of Red Kidney Beans

Raw Red Kidney Beans (Phaseolus vulgaris).

Weight per 500 Calories

Red Kidney Beans

148g

Raw Red Kidney Beans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

26%

71%

500 kcal ▼

Macro Nutrients

Red Kidney Beans

Energy500 kcal

17.2%

Raw Red Kidney Beans have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.57 g

1.62%

Raw Red Kidney Beans have 1.5727002967359 g of Fat per 500 calories, which is 1.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.71%

Raw Red Kidney Beans have 0.22848664688427 g of Saturated Fat per 500 calories, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.53 g

33%

Raw Red Kidney Beans have 0.53115727002967 g of Omega 3 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Raw Red Kidney Beans have 0.33827893175074 g of Omega 6 per 500 calories, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Red Kidney Beans have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate91 g

70%

Raw Red Kidney Beans have 90.93471810089 g of Carbohydrate per 500 calories, which is 70% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.1 g

4.3%

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

Raw Red Kidney Beans have 3.1157270029674 g of Sugars per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber22.6 g

59.3%

Raw Red Kidney Beans have 22.551928783383 g of Fiber per 500 calories, which is 59.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.4 g

59.7%

Raw Red Kidney Beans have 33.427299703264 g of Protein per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Red Kidney Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Red Kidney Beans have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.9 mg

75%

Thiamine

Raw Red Kidney Beans have 0.90207715133531 mg of Vitamin B1 per 500 calories, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.32 mg

24.5%

Riboflavin

Raw Red Kidney Beans have 0.31899109792285 mg of Vitamin B2 per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.13 mg

19.6%

Niacin, nicotinic acid, niacinamide

Raw Red Kidney Beans have 3.1305637982196 mg of Vitamin B3 per 500 calories, which is 19.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.16 mg

23%

Pantothenic acid

Raw Red Kidney Beans have 1.1572700296736 mg of Vitamin B5 per 500 calories, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.59 mg

45.3%

Pyridoxine

Raw Red Kidney Beans have 0.58902077151335 mg of Vitamin B6 per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9585 μg

146%

Folates and Folic Acid

Raw Red Kidney Beans have 584.56973293769 μg of Vitamin B9 per 500 calories, which is 146% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Red Kidney Beans have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C6.68 mg

7.4%

Ascorbic acid

Raw Red Kidney Beans have 6.6765578635015 mg of Vitamin C per 500 calories, which is 7.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Red Kidney Beans have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.31 mg

2.08%

Tocopherols and Tocotrienols

Raw Red Kidney Beans have 0.31157270029674 mg of Vitamin E per 500 calories, which is 2.08% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.3 μg

6.92%

Phytomenadione or phylloquinone

Raw Red Kidney Beans have 8.3086053412463 μg of Vitamin K per 500 calories, which is 6.92% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Kidney Beans

Calcium123 mg

12.3%

Raw Red Kidney Beans have 123.14540059347 mg of Calcium per 500 calories, which is 12.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

115%

Raw Red Kidney Beans have 1.0370919881306 mg of Copper per 500 calories, which is 115% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride3.26 μg

0.082%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Red Kidney Beans have 3.2640949554896 μg of Fluoride per 500 calories, which is 0.082% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron9.93 mg

124%

Raw Red Kidney Beans have 9.9258160237389 mg of Iron per 500 calories, which is 124% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium205 mg

48.7%

Raw Red Kidney Beans have 204.74777448071 mg of Magnesium per 500 calories, which is 48.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.65 mg

71.7%

Raw Red Kidney Beans have 1.6483679525223 mg of Manganese per 500 calories, which is 71.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus602 mg

86%

Raw Red Kidney Beans have 602.37388724036 mg of Phosphorus per 500 calories, which is 86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2016 mg

59.3%

Raw Red Kidney Beans have 2016.3204747774 mg of Potassium per 500 calories, which is 59.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.75 μg

8.63%

Raw Red Kidney Beans have 4.7477744807122 μg of Selenium per 500 calories, which is 8.63% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Raw Red Kidney Beans have 17.804154302671 mg of Sodium per 500 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.14 mg

37.6%

Raw Red Kidney Beans have 4.1394658753709 mg of Zinc per 500 calories, which is 37.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17.4 g

0.47%

Raw Red Kidney Beans have 17.433234421365 g of Water per 500 calories, which is 0.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Red Kidney Beans:

500 calories of Red Kidney Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin C.
This legume has some Vitamin K.
While 500 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Red Kidney Beans:

500 calories of Red Kidney Beans has outstanding amounts of Copper, Iron and Phosphorus.
It is an excellent source of Magnesium, Manganese, Potassium and Zinc.
It also has a good amount of Calcium and Selenium.
While 500 calories of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 500 calories of Raw Red Kidney Beans:

500 calories of Red Kidney Beans is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Sugars.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Red Kidney Beans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Red Kidney Beans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Red Kidney Beans with: