Comparing Nutrients in 300 calories Great Northern Beans VS Kidney Beans

Weight per 300 calories

• Great Northern Beans: 88.5g
• Kidney Beans: 90g

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

Discover which food has more nutrients per 300 calories - Great Northern Beans or Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55g	41.6% 54g	130g per day for Men 19-50 years
Sugars	2.76% 2g	2.77% 2g	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	47% 18g	59% 22.4g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	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	48% 0.58mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.4mg	27.5% 0.36mg	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	107% 427μg	88.7% 355μg	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	5.2% 4.7mg	4.5% 4.05mg	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	1.3% 0.19mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.42% 5.3μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	82.3% 0.74mg	96% 0.86mg	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	60.5% 4.84mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	40% 0.92mg	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	56.5% 396mg	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	20.8% 11.4μg	5.24% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.4mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.47g	0.29% 10.6g	3700g per day for Men 19-50 years

Great Northern Beans VS Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Great Northern Beans or Kidney Beans?

Lets compare vitamin content per 300 calories of Great Northern Beans vs Kidney Beans:

• 300 calories of Great Northern Beans have 1.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Kidney Beans.
• While 300 kcal of Raw All Types Kidney Beans contain 3.2 times more Vitamin K than Raw Great Northern Beans.
• Both Great Northern Beans and Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Great Northern Beans have insufficient amounts of Vitamin K
• Both Raw Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Great Northern Beans vs Kidney Beans:

• 300 calories of Great Northern Beans have 1.2 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese and 4 times more Selenium than Kidney Beans.
• While 300 kcal of Raw All Types Kidney Beans contain 1.5 times more Iron than Raw Great Northern Beans.
• Both Great Northern Beans and Kidney Beans contain similar levels of Copper, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw All Types Kidney Beans contain 1.3 times more Omega 3 and 1.3 times more Fiber than Raw Great Northern Beans.
• Both Great Northern Beans and Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Great Northern Beans as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.