Comparing Nutrients in 300 calories Canned Kidney Beans VS Young Winged Beans

Weight per 300 calories

• Canned Kidney Beans: 357g
• Young Winged Beans: 612g

Canned Kidney Beans have 1.7 times more energy per 100g than Young Winged Beans. It has average energy density when compared to other foods. Raw Young Winged Beans having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Young Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Canned Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	4.55% 1.46g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	NA	38g per day for Men 19-50 years
Protein	33.3% 18.6g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	53.2% 0.69mg	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	32% 129μg	101% 404μg	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	4.76% 4.3mg	124% 112mg	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	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Calcium	12% 121mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	34.7% 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	52.2% 4.18mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	58% 1.33mg	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	46% 321mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	7.53% 279g	14.4% 533g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Young Winged Beans:

• Canned All Types Kidney Beans have 1.4 times more Vitamin B5 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.8 times more Vitamin B3, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 26.1 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Young Winged Beans:

• Canned All Types Kidney Beans have 1.5 times more Copper, 1.4 times more Phosphorus and 43.2 times more Sodium than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 4.2 times more Calcium, 2.2 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 1.6 times more Potassium, 2.9 times more Selenium, 1.5 times more Zinc and 1.9 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 2.1 times more Omega 3 and 2 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.5 times more Fat, 2.9 times more Saturated Fat, 2.7 times more Omega 6 and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Young Winged Beans have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.