Comparing Nutrients in 300 calories California Red Kidney Beans VS Young Winged Beans

Weight per 300 calories

• California Red Kidney Beans: 91g
• Young Winged Beans: 612g

California Red Kidney Beans have 6.7 times more energy per 100g than Young Winged Beans. It has high energy density when compared to other foods. Raw Young Winged Beans having low energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Young Winged Beans?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	California Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	5.5% 5.33g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	4.55% 1.46g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	5.9% 1g	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	20.3% 26.4g	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	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	53.2% 0.69mg	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	101% 404μg	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	124% 112mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	34.7% 0.31mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	14.4% 533g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2 times more Vitamin B5 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 27.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Young Winged Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw California Red Kidney Beans have 3.2 times more Copper and 1.6 times more Phosphorus than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.9 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 3.2 times more Selenium and 49.9 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Young Winged Beans have similar amounts of Iron, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 2.1 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 23.4 times more Fat, 44.5 times more Saturated Fat, 1.8 times more Omega 3, 20.5 times more Omega 6 and 1.9 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Young Winged Beans have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.