Comparing Nutrients in 300 calories California Red Kidney Beans VS 36% Creme De Menthe

Weight per 300 calories

• California Red Kidney Beans: 91g
• 36% Creme De Menthe: 81g

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

Which food has more nutrients per 300 calories - California Red Kidney Beans or 36% Creme De Menthe?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
36% Creme De Menthe	0%	2%	98%

Macro Nutrients

	California Red Kidney Beans	36% Creme De Menthe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	26% 33.6g	130g per day for Men 19-50 years
Sugars	NA	46.4% 33.6g	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	59.6% 22.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	36% Creme De Menthe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.015% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	36% Creme De Menthe	Recommended Dietary Allowance
Calcium	17.7% 177mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	7.2% 0.065mg	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	106% 8.5mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	1.4% 0.032mg	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	52.6% 368mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4.04mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	0.29% 0.032mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs 36% Creme De Menthe:

• Raw California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 772 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than 72 Proof Creme De Menthe.
• Both Raw California Red Kidney Beans as well as 72 Proof Creme De Menthe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs 36% Creme De Menthe:

• Raw California Red Kidney Beans have more Calcium, 15.5 times more Copper, 150.2 times more Iron, more Magnesium, 28.1 times more Manganese, more Phosphorus, more Potassium, 9 times more Selenium and 71.7 times more Zinc than 72 Proof Creme De Menthe.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.6 times more Carbohydrate, more Fiber and more Protein than 72 Proof Creme De Menthe.
• Both Raw California Red Kidney Beans and 72 Proof Creme De Menthe have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Raw California Red Kidney Beans as well as 72 Proof Creme De Menthe have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.