Comparing Nutrients in 300 calories Red Kidney Beans VS Hyacinth-Young beans

Weight per 300 calories

• Red Kidney Beans: 89g
• Hyacinth-Young beans: 652g

Red Kidney Beans have 7.3 times more energy per 100g than Hyacinth-Young beans. It has high energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.038% 0.007g	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	46% 60g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	36.7% 26.6g	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	56.6% 21.5g	38g per day for Men 19-50 years
Protein	36% 20g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12% 0.16mg	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	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	4.45% 4mg	93% 84mg	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	1.25% 0.19mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	7.4% 74mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	34% 0.31mg	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	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	58% 1.34mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	15.5% 573g	3700g per day for Men 19-50 years

Red Kidney Beans VS Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Hyacinth-Young beans:

• 300 calories of Red Kidney Beans have 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 21 times more Vitamin C, 17.8 times more Vitamin E and 23.7 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Hyacinth-Young beans:

• 300 calories of Red Kidney Beans have 2 times more Copper and 1.2 times more Iron than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 4.4 times more Calcium, 2.1 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium, 3.4 times more Selenium and 54.8 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hyacinth-Young beans contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 7 times more Omega 3 and 1.5 times more Protein than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 14.2 times more Sugars and 1.6 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in 300 calories.