Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Olive, Peanut And Corn Oil

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Olive, Peanut And Corn Oil: 34g

Olive, Peanut And Corn Oil has 7.1 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very 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 Olive, Peanut And Corn Oil?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Olive, Peanut And Corn Oil	0%	100%	0%

Macro Nutrients

	Boiled California Red Kidney Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	65% 11g	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	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	39.4% 22g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Olive, Peanut And Corn Oil	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% 0mg	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	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	0% 0mg	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	0% 0μg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	16% 160mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	0% 0mg	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	0.55% 0.044mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	0% 0mg	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% 0mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	0.062% 0.007mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0% 0g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Olive, Peanut And Corn Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Olive, Peanut And Corn Oil?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Olive, Peanut And Corn Oil:

• 300 calories of Boiled California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Olive, Peanut And Corn Oil.
• 300 calories of Olive, Peanut And Corn Oil 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 Olive, Peanut And Corn Oil 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 Olive, Peanut And Corn Oil:

• 300 calories of Boiled California Red Kidney Beans have more Calcium, more Copper, 163.4 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and 306.5 times more Zinc than Olive, Peanut And Corn Oil.
• 300 calories of Olive, Peanut And Corn Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled California Red Kidney Beans as well as Olive, Peanut And Corn Oil lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have more Carbohydrate, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• While 300 kcal of Olive, Peanut And Corn Oil contain 155.9 times more Fat, 143.9 times more Saturated Fat, 1.9 times more Omega 3 and 228.9 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Olive, Peanut And Corn Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Olive, Peanut And Corn Oil provide inadequate amounts of Carbohydrate, Fiber and Protein