Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Dry Carrot

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Dry Carrot: 88g

Dehydrated Carrot has 2.8 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 Dry Carrot?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	5.22% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	3.3% 0.56g	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	54% 70g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	54.6% 20.8g	38g per day for Men 19-50 years
Protein	39.4% 22g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	335% 3011μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	36% 5.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	70.4% 0.91mg	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	12% 48.4μg	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	14.3% 13mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Calcium	16% 160mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	36% 0.33mg	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	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	42.7% 0.98mg	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	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	13.8% 7.57μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.095% 3.5g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Dry Carrot Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Dry Carrot:

• 300 calories of Boiled California Red Kidney Beans have 3.7 times more Vitamin B9 than Dry Carrot.
• While 300 kcal of Dehydrated Carrot contain more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Dry Carrot:

• 300 calories of Boiled California Red Kidney Beans have 2.1 times more Copper, 2.1 times more Iron and 1.5 times more Zinc than Dry Carrot.
• While 300 kcal of Dehydrated Carrot contain 1.3 times more Manganese, 2.2 times more Potassium, 2.6 times more Selenium and 25 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Carrot contain similar levels of Calcium, Magnesium and Phosphorus per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 3.1 times more Protein than Dry Carrot.
• While 300 kcal of Dehydrated Carrot contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Carrot offer comparable quantities of Energy and Fiber per 300 calories.
• Both Boiled California Red Kidney Beans as well as Dehydrated Carrot provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.