Comparing Nutrients in 300 calories Boiled Kidney Beans VS Java-plum

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Java-plum: 500g

Boiled Kidney Beans have 2.1 times more energy per 100g than Java-plum. It has average energy density when compared to other foods. Raw Java-plum having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Java-plum	4%	3%	93%

Macro Nutrients

	Boiled Kidney Beans	Java-plum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	60% 77.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	39.8% 15g	NA	38g per day for Men 19-50 years
Protein	36.6% 20.5g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Java-plum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	14.6% 0.19mg	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	76.8% 307μg	NA	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	3.15% 2.83mg	79.4% 71.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Java-plum	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	NA	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	65.6% 5.24mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	46.6% 326mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	NA	11mg per day for Men 19-50 years
Water	4.27% 158g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Java-plum:

• Boiled All Types Kidney Beans have 12.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Java-plum.
• While Raw Java-plum contains 25.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Java-plum have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Java-plum:

• Boiled All Types Kidney Beans have 5.5 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus and 2.4 times more Potassium than Raw Java-plum.
• While Raw Java-plum contains 29.6 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Java-plum have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 5.7 times more Protein than Raw Java-plum.
• While Raw Java-plum contains 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Java-plum have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.