Comparing Nutrients in 300 calories Red Kidney Beans VS Desserts, apple crisp, prepared-from-recipe

Weight per 300 calories

• Red Kidney Beans: 89g
• Desserts, apple crisp, prepared-from-recipe: 186g

Red Kidney Beans have 2.1 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	50.6% 36.7g	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	35.6% 13.5g	6.86% 2.6g	38g per day for Men 19-50 years
Protein	36% 20g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	9.85% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	5.73% 0.075mg	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	87.7% 351μg	7.45% 30μg	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	4.45% 4mg	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	6.37% 7.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	7.4% 74mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	14.7% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	3.55% 15mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	10.5% 0.24mg	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	51.6% 361mg	7.45% 52mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	43.6% 654mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	3.05% 0.34mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.17% 117g	3700g per day for Men 19-50 years

Red Kidney Beans VS Desserts, Apple Crisp, Prepared-from-recipe Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Desserts, apple crisp, prepared-from-recipe?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 300 calories of Red Kidney Beans have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B5, 4.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• While 300 kcal of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin K
• 300 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Red Kidney Beans as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Desserts, apple crisp, prepared-from-recipe:

• 300 calories of Red Kidney Beans have 4.7 times more Copper, 3.9 times more Iron, 8.2 times more Magnesium, 4.1 times more Manganese, 6.9 times more Phosphorus, 8.3 times more Potassium and 7.4 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 300 kcal of Desserts, apple crisp, prepared-from-recipe contain 2.3 times more Selenium and 61.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe contain similar levels of Calcium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.5 times more Omega 3, 5.2 times more Fiber and 6.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 300 kcal of Desserts, apple crisp, prepared-from-recipe contain 6.8 times more Fat, 9.9 times more Omega 6 and 19.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Desserts, apple crisp, prepared-from-recipe offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Desserts, apple crisp, prepared-from-recipe provide inadequate amounts of Protein