Comparing Nutrients in 300 calories California Red Kidney Beans VS Cooked Frozen Okra

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cooked Frozen Okra: 1035g

California Red Kidney Beans have 11.4 times more energy per 100g than Cooked Frozen Okra. It has high energy density when compared to other foods. Boiled and Drained Frozen Okra having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.83% 0.65g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	41% 29.7g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	39.6% 22g	30% 17g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	29.4% 0.38mg	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	259% 1034μg	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	110% 99mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	17.7% 177mg	76.6% 766mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	380% 8.73mg	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	56% 1903mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	25.5% 943g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Frozen Okra Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cooked Frozen Okra:

• 300 kcal of Boiled and Drained Frozen Okra contain more Vitamin A, 1.6 times more Vitamin B1, 5 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B9 and 24.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Okra provide similar amounts of Vitamin B6 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 Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cooked Frozen Okra:

• 300 calories of California Red Kidney Beans have 1.3 times more Copper and 1.6 times more Iron than Cooked Frozen Okra.
• While 300 kcal of Boiled and Drained Frozen Okra contain 4.3 times more Calcium, 2.8 times more Magnesium, 9.6 times more Manganese, 1.4 times more Potassium, 2.1 times more Selenium, 2.2 times more Zinc and 88.2 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Okra contain similar levels of Phosphorus per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.3 times more Protein than Cooked Frozen Okra.
• Both California Red Kidney Beans and Cooked Frozen Okra offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Okra provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.