Comparing Nutrients in 300 calories California Red Kidney Beans VS Winged Bean Leaves

Weight per 300 calories

• California Red Kidney Beans: 91g
• Winged Bean Leaves: 405g

California Red Kidney Beans have 4.5 times more energy per 100g than Winged Bean Leaves. It has high energy density when compared to other foods. Raw Winged Bean Leaves having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	California Red Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.6% 4.46g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.46% 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	44% 57g	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	59.6% 22.6g	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	42.4% 23.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	182% 1642μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	281% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	72.3% 0.94mg	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	16.2% 65μg	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	203% 182mg	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

	California Red Kidney Beans	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	17.7% 177mg	91% 908mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	205% 1.85mg	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	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	7.72% 32.4mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	241% 5.54mg	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	36.5% 255mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	6.63% 3.65μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.43% 36.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	47% 5.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	8.42% 312g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Winged Bean Leaves Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Winged Bean Leaves:

• 300 calories of California Red Kidney Beans have 1.3 times more Vitamin B5 and 5.5 times more Vitamin B9 than Winged Bean Leaves.
• While 300 kcal of Raw Winged Bean Leaves contain more Vitamin A, 7 times more Vitamin B1, 12.3 times more Vitamin B2, 7.5 times more Vitamin B3, 2.6 times more Vitamin B6 and 44.6 times more Vitamin C than Raw California Red Kidney Beans.
• 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 Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Winged Bean Leaves:

• 300 calories of California Red Kidney Beans have 4.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Potassium than Winged Bean Leaves.
• While 300 kcal of Raw Winged Bean Leaves contain 5.1 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 6.1 times more Manganese, 1.3 times more Selenium, 2.2 times more Zinc and 29.2 times more Water than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Winged Bean Leaves contain 1.4 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Winged Bean Leaves offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 6 in 300 calories.