Comparing Nutrients in 100 calories California Red Kidney Beans VS Fireweed Leaves

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Fireweed Leaves: 97g

California Red Kidney Beans have 3.2 times more energy per 100g than Fireweed Leaves. It has high energy density when compared to other foods. Raw Fireweed Leaves having average energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Fireweed Leaves?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	California Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	27% 10.3g	38g per day for Men 19-50 years
Protein	13% 7.4g	8.17% 4.57g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	27% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	2.37% 2.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Calcium	5.9% 59mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	34.5% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.4% 2.83mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	283% 6.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 123mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.6% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.86% 68.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Fireweed Leaves:

• Raw California Red Kidney Beans have 5 times more Vitamin B1 than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain more Vitamin A, 2 times more Vitamin B2, 7.3 times more Vitamin B3, 5.6 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Fireweed Leaves have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Fireweed Leaves:

• Raw California Red Kidney Beans have 1.2 times more Iron than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 7 times more Calcium, 3.1 times more Magnesium, 21.5 times more Manganese, 9.9 times more Sodium, 3.3 times more Zinc and 19.3 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Fireweed Leaves have similar amounts of Copper, Phosphorus, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 1.6 times more Protein than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 35.2 times more Fat and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Fireweed Leaves have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw California Red Kidney Beans as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.