Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Arrowroot flour

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Arrowroot flour: 84g

Arrowroot flour has 2.9 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Arrowroot flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Arrowroot flour	0%	0%	100%

Macro Nutrients

	Boiled California Red Kidney Beans	Arrowroot flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.087% 0.084g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	57% 74g	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	59.2% 22.5g	7.5% 2.86g	38g per day for Men 19-50 years
Protein	39.4% 22g	0.45% 0.25g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Arrowroot flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	0.07% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	0.32% 0.004mg	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	44.8% 179μg	1.47% 5.9μg	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	3.23% 2.9mg	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

	Boiled California Red Kidney Beans	Arrowroot flour	Recommended Dietary Allowance
Calcium	16% 160mg	3.36% 33.6mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	3.73% 0.034mg	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	90% 7.2mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	0.6% 2.52mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	17% 0.39mg	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	47.4% 331mg	0.6% 4.2mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	0.27% 9.24mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	0.53% 0.059mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.26% 9.55g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Arrowroot Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Arrowroot flour?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Arrowroot flour:

• 300 calories of Boiled California Red Kidney Beans have 371.4 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 4.9 times more Vitamin B5, 59.9 times more Vitamin B6 and 30.4 times more Vitamin B9 than Arrowroot flour.
• 300 calories of Arrowroot flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Arrowroot flour:

• 300 calories of Boiled California Red Kidney Beans have 4.8 times more Calcium, 20.8 times more Copper, 26 times more Iron, 46.1 times more Magnesium, 1.9 times more Manganese, 78.9 times more Phosphorus, 109.7 times more Potassium and 35.4 times more Zinc than Arrowroot flour.
• 300 calories of Arrowroot flour lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 7.9 times more Fiber and 87.6 times more Protein than Arrowroot flour.
• While 300 kcal of Arrowroot flour contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Arrowroot flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Arrowroot flour provide inadequate amounts of Protein
• Both Boiled California Red Kidney Beans as well as Arrowroot flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.