Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Hyacinth-Young beans

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Hyacinth-Young beans: 652g

Boiled California Red Kidney Beans have 2.7 times more energy per 100g than Hyacinth-Young beans. It has average energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.038% 0.007g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	36.7% 26.6g	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	56.6% 21.5g	38g per day for Men 19-50 years
Protein	39.4% 22g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	12% 0.16mg	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	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	3.23% 2.9mg	93% 84mg	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	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	16% 160mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	34% 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	90% 7.2mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	58% 1.34mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	4.38% 162g	15.5% 573g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Hyacinth-Young beans:

• 300 calories of Boiled California Red Kidney Beans have 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain more Vitamin A, 1.6 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 29 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 Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Hyacinth-Young beans:

• 300 calories of Boiled California Red Kidney Beans have 2.3 times more Copper and 1.5 times more Iron than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2 times more Calcium, 2.2 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium, 3.4 times more Selenium and 3.5 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hyacinth-Young beans contain similar levels of Phosphorus and Zinc 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 1.6 times more Protein than Hyacinth-Young beans.
• Both Boiled California Red Kidney Beans and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Boiled California Red Kidney Beans as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.