Comparing Nutrients in 300 calories Boiled Kidney Beans VS Canned Tamarind Nectar

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Canned Tamarind Nectar: 526g

Boiled Kidney Beans have 2.2 times more energy per 100g than Canned Tamarind Nectar. It has average energy density when compared to other foods. Canned Tamarind Nectar having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Tamarind Nectar?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Boiled Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.65% 0.63g	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	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	92% 67g	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	44% 32g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	39.8% 15g	6.93% 2.63g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	0.85% 0.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Tamarind Nectar	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	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	2.83% 0.037mg	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	1.3% 5.26μg	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	41.5% 37.4mg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	8.2% 0.074mg	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	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	4.58% 0.11mg	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	1.5% 10.5mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	4.18% 142mg	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	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	4.27% 158g	12% 447g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Canned Tamarind Nectar:

• Boiled All Types Kidney Beans have 23.9 times more Vitamin B1, 8.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 7.7 times more Vitamin B6, 58.3 times more Vitamin B9 and 37.7 times more Vitamin K than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 13.2 times more Vitamin C and 8.9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Canned Tamarind Nectar:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 9.6 times more Manganese, 31 times more Phosphorus, 6.7 times more Potassium and 22.4 times more Zinc than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 2.8 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 5.7 times more Fiber and 43.2 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 1.4 times more Carbohydrate and 88.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Tamarind Nectar have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.