Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Boiled Winged Beans

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Boiled Winged Beans: 204g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	17.5% 2.97g	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	23.5% 30.5g	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	NA	38g per day for Men 19-50 years
Protein	39.4% 22g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Winged Beans	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	6.37% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	7.38% 0.096mg	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	5.1% 20.4μg	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	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	16% 160mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	175% 1.58mg	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	110% 8.84mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	26.2% 110mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	106% 2.45mg	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	44.6% 312mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	10.8% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	1.77% 26.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.7% 137g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Winged Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled California Red Kidney Beans have 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Boiled Winged Beans.
• While 300 kcal of Boiled Winged Beans contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 300 calories of Boiled Winged Beans have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Boiled Winged Beans 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 Boiled Winged Beans:

• 300 calories of Boiled California Red Kidney Beans have 1.8 times more Potassium than Boiled Winged Beans.
• While 300 kcal of Boiled Winged Beans contain 1.8 times more Calcium, 2.3 times more Copper, 3.2 times more Manganese, 2 times more Selenium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Winged Beans contain similar levels of Iron, 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 1.8 times more Carbohydrate than Boiled Winged Beans.
• While 300 kcal of Boiled Winged Beans contain 54.7 times more Fat, 2.5 times more Omega 3 and 61.5 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Winged Beans offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6