Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Boiled Royal Red Kidney Beans

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Boiled Royal Red Kidney Beans: 244g

Royal Red Kidney Beans have 2.7 times more energy per 100g than Boiled Royal Red Kidney Beans. It has high energy density when compared to other foods. Boiled Royal Red Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Royal Red Kidney Beans or Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	41% 53.3g	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	59.8% 22.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	41.2% 23g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	19.5% 0.25mg	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	89.6% 358μg	45% 180μg	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	4.56% 4.1mg	3.25% 2.93mg	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

	Royal Red Kidney Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	71% 0.64mg	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	99% 7.93mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	27% 0.62mg	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	53% 370mg	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.29% 11g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Boiled Royal Red Kidney Beans:

• Raw Royal Red Kidney Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Boiled Royal Red Kidney Beans:

• Raw Royal Red Kidney Beans have 1.4 times more Copper, 1.2 times more Magnesium, 1.6 times more Manganese and 1.3 times more Potassium than Boiled Royal Red Kidney Beans.
• While Boiled Royal Red Kidney Beans contain 15.1 times more Water than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans and Boiled Royal Red Kidney Beans have similar amounts of Calcium, Iron, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Royal Red Kidney Beans and Boiled Royal Red Kidney Beans have similar amounts of macro-nutrients per 300 kcal
• Both Raw Royal Red Kidney Beans and Boiled Royal Red Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Royal Red Kidney Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.