Comparing Nutrients in 300 calories Clementines VS Boiled Kidney Beans

Weight per 300 calories

• Clementines: 638g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.7 times more energy per unit of mass than Raw Clementines, which is average in comparison to other foods. Clementines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Clementines	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	81% 58.6g	1.04% 0.76g	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	14.4% 10.5g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 38g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	39.8% 15g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	22% 0.28mg	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	38.3% 153μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	346% 311mg	3.15% 2.83mg	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	8.5% 1.28mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	56.7% 0.51mg	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	11% 0.89mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	44% 1mg	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	19% 134mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	15% 553g	4.27% 158g	3700g per day for Men 19-50 years

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

• Raw Clementines have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 109.9 times more Vitamin C and 18 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B9 and more Vitamin K than Raw Clementines.
• Both Raw Clementines as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Clementines vs Boiled Kidney Beans:

• Raw Clementines have 2.3 times more Calcium and 3.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 5.9 times more Iron, 1.6 times more Magnesium, 6.9 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Selenium and 6.2 times more Zinc than Raw Clementines.
• Both Raw Clementines and Boiled All Types Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Clementines have 1.4 times more Carbohydrate and 77.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber and 3.8 times more Protein than Raw Clementines.
• Both Raw Clementines and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Clementines as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.