Comparing Nutrients in 300 calories California Red Kidney Beans VS Medjool Dates

Weight per 300 calories

• California Red Kidney Beans: 91g
• Medjool Dates: 108g

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

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Medjool Dates	2%	0%	98%

Macro Nutrients

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	NA	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	62.5% 81g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	48% 34.7g	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	% 36.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	39.6% 22g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	20.7% 0.27mg	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	4.06% 16.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	17.7% 177mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	43.6% 0.39mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	14% 0.32mg	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	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.62% 23g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Medjool Dates Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Medjool Dates:

• 300 calories of California Red Kidney Beans have 8.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 22 times more Vitamin B9 than Medjool Dates.
• Both California Red Kidney Beans and Medjool Dates provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Medjool Dates:

• 300 calories of California Red Kidney Beans have 2.6 times more Calcium, 2.6 times more Copper, 8.7 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium and 4.9 times more Zinc than Medjool Dates.
• 300 calories of Medjool Dates lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.1 times more Fiber and 11.3 times more Protein than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Medjool Dates offer comparable quantities of Energy per 300 calories.
• 300 calories of Medjool Dates provide inadequate amounts of Protein