Comparing Nutrients in 300 calories Adzuki Beans VS Boiled Adzuki Beans

Weight per 300 calories

• Adzuki Beans: 91g
• Boiled Adzuki Beans: 234g

Adzuki Beans have 2.6 times more energy per 100g than Boiled Adzuki Beans. It has high energy density when compared to other foods. Boiled Adzuki Beans having average energy density.

Which food has more nutrients per 300 calories - Adzuki Beans or Boiled Adzuki Beans?

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Adzuki Beans	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	44.7% 58g	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	30.5% 11.6g	45% 17g	38g per day for Men 19-50 years
Protein	32.4% 18g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0.1% 0.91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	17.3% 0.23mg	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	142% 567μg	71% 284μg	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	0% 0mg	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

	Adzuki Beans	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	6% 60mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	77.6% 0.7mg	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	56.8% 4.54mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	58.4% 1.34mg	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	49.6% 347mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	5.14% 2.83μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.56mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	41.8% 4.6mg	37.7% 4.15mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	4.2% 155g	3700g per day for Men 19-50 years

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

• Raw Adzuki Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Adzuki Beans.
• Both Raw Adzuki Beans as well as Boiled Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Adzuki Beans have 1.4 times more Copper than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 12.7 times more Water than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Boiled Adzuki Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Adzuki Beans contain 1.5 times more Fiber than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Boiled Adzuki Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Adzuki Beans as well as Boiled Adzuki Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.