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

Weight per 300 calories

• Ketchup: 297g
• Boiled California Red Kidney Beans: 242g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Ketchup or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	87% 63g	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	35.7% 26g	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	% 30.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	2.34% 0.89g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.6% 77.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.72% 0.033mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	19.4% 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	6.7% 26.7μg	44.8% 179μg	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	13.5% 12mg	3.23% 2.9mg	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	29% 4.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.12% 45μg	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	13% 1.04mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	33.5% 0.77mg	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	11% 77.2mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.08μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	180% 2694mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.5% 203g	4.38% 162g	3700g per day for Men 19-50 years

Ketchup VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Ketchup or Boiled California Red Kidney Beans?

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

• 300 calories of Ketchup have more Vitamin A, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 9.6 times more Vitamin B1, 3.8 times more Vitamin B5 and 6.7 times more Vitamin B9 than Catsup.
• 300 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Catsup as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Ketchup have 278.4 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 3.6 times more Calcium, 2.8 times more Copper, 6.9 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus and 4.1 times more Zinc than Catsup.
• Both Ketchup and Boiled California Red Kidney Beans contain similar levels of Potassium per 300 calories.
• 300 calories of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Catsup as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Ketchup have 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 25.3 times more Fiber and 7.2 times more Protein than Catsup.
• Both Ketchup and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Ketchup provide inadequate amounts of Fiber and Protein
• Both Catsup as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.