Comparing Nutrients in 300 calories Boiled Pink Beans VS California Red Kidney Beans

Weight per 300 calories

• Boiled Pink Beans: 201g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 2.2 times more energy per unit of mass than Boiled Pink Beans, which is high in comparison to other foods. Boiled Pink Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Pink Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.99g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	28% 10.7g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	California 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	43% 0.52mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.76% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	27.8% 0.36mg	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	84.6% 338μg	89.5% 358μg	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	0% 0mg	4.55% 4.1mg	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	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	111% 1mg	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	58% 4.63mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	39.5% 0.91mg	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	47.5% 332mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	5.13% 2.8μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.03mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin C than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled Pink Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Pink Beans have 1.2 times more Manganese and 11.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 1.8 times more Copper, 1.8 times more Iron and 1.3 times more Potassium than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Pink Beans have 2.5 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Pink Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.