Comparing Nutrients in 300 calories Boiled Adzuki Beans VS Boiled Red Kidney Beans

Weight per 300 calories

• Boiled Adzuki Beans: 234g
• Boiled Red Kidney Beans: 236g

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

Discover which food has more nutrients per 300 calories - Boiled Adzuki Beans or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Adzuki Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	45% 17g	46% 17.5g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	22% 0.28mg	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	71% 284μg	76.8% 307μg	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	0% 0mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Adzuki Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	63.5% 0.57mg	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	58.6% 4.7mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	49% 1.13mg	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	56.3% 394mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.8mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	37.7% 4.15mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.27% 158g	3700g per day for Men 19-50 years

Boiled Adzuki Beans VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Adzuki Beans or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Boiled Adzuki Beans vs Boiled Red Kidney Beans:

• 300 calories of Boiled Adzuki Beans have 1.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Boiled Adzuki Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Adzuki Beans vs Boiled Red Kidney Beans:

• 300 calories of Boiled Adzuki Beans have 1.2 times more Copper, 1.3 times more Potassium and 1.6 times more Zinc than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.5 times more Iron than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled Red Kidney Beans contain similar levels of Calcium, Magnesium, Manganese and Phosphorus per 300 calories.
• Both Boiled Adzuki Beans as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled Adzuki Beans and Boiled Red Kidney Beans have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Adzuki Beans and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled Adzuki Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.