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

Weight per 300 calories

• Boiled Yellow Beans: 208g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 2.3 times more energy per unit of mass than Boiled Yellow Beans, which is high in comparison to other foods. Boiled Yellow Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Yellow Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	27.6% 0.44g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	40.5% 52.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	57% 21.7g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	34% 19g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	32.5% 0.39mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.48mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	42% 169μg	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	4.17% 3.75mg	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% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.08% 7.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 129mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	64.6% 5.17mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	54.5% 381mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	20% 677mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	4.92% 2.7μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.4mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 300 kcal.
• Both Boiled Yellow 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 Yellow Beans vs California Red Kidney Beans:

• Boiled Yellow Beans have 12.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Calcium, 2.6 times more Copper, 1.6 times more Iron and 2 times more Potassium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Raw California Red Kidney Beans have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Yellow Beans have 5.8 times more Omega 3 and 10.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Boiled Yellow Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled Yellow Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.