Comparing Nutrients in 300 calories California Red Kidney Beans VS Nectarines

Weight per 300 calories

• California Red Kidney Beans: 91g
• Nectarines: 682g

California Red Kidney Beans have 7.5 times more energy per 100g than Nectarines. It has high energy density when compared to other foods. Raw Nectarines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Nectarines	9%	6%	85%

Macro Nutrients

	California Red Kidney Beans	Nectarines	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.45% 0.76g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	74.2% 53.8g	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	13% 9.34g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 33.2g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	39.6% 22g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	13% 0.17mg	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	8.52% 34μg	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	41% 37mg	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	35% 5.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Nectarines	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	65% 0.59mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	16% 0.37mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	16% 597g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Nectarines Nutrients Per 300 Kcal

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

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

• 300 calories of California Red Kidney Beans have 2.1 times more Vitamin B1, 2.1 times more Vitamin B6 and 10.5 times more Vitamin B9 than Nectarines.
• While 300 kcal of Raw Nectarines contain more Vitamin A, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 9 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Nectarines provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of California Red Kidney Beans have 4.3 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus and 2 times more Zinc than Nectarines.
• While 300 kcal of Raw Nectarines contain 55.9 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Nectarines contain similar levels of Potassium per 300 calories.
• 300 calories of Nectarines lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Raw Nectarines lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2 times more Fiber and 3.1 times more Protein than Nectarines.
• While 300 kcal of Raw Nectarines contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Nectarines offer comparable quantities of Energy per 300 calories.
• Both Raw California Red Kidney Beans as well as Raw Nectarines provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.