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

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Yautia: 306g

Boiled California Red Kidney Beans have 1.3 times more energy per 100g than Yautia . It has average energy density when compared to other foods. Raw Yautia having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yautia	6%	3%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Yautia	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	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	55.6% 72.3g	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	12% 4.6g	38g per day for Men 19-50 years
Protein	39.4% 22g	8% 4.47g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yautia	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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	56% 0.73mg	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	13% 52μg	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	17.7% 16mg	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	Yautia	Recommended Dietary Allowance
Calcium	16% 160mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	87.4% 0.79mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	17.5% 73.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	24.8% 0.57mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	54% 1831mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	4.3% 64.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.38% 162g	6.04% 224g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Yautia Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled California Red Kidney Beans have 1.2 times more Vitamin B2 and 3.4 times more Vitamin B9 than Yautia .
• While 300 kcal of Raw Yautia contain 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yautia provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled California Red Kidney Beans have 5.8 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus and 1.4 times more Zinc than Yautia .
• While 300 kcal of Raw Yautia contain 1.8 times more Potassium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yautia contain similar levels of Copper per 300 calories.
• 300 calories of Yautia lack sufficient amounts of Calcium
• Both Boiled California Red Kidney Beans as well as Raw Yautia lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 4.9 times more Fiber and 4.9 times more Protein than Yautia .
• While 300 kcal of Raw Yautia contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yautia offer comparable quantities of Energy per 300 calories.