Comparing Nutrients in 300 calories Frostings, chocolate, creamy, ready-to-eat VS California Red Kidney Beans

Weight per 300 calories

• Frostings, chocolate, creamy, ready-to-eat: 75.6g
• California Red Kidney Beans: 91g

Frostings, chocolate, creamy, ready-to-eat have 1.2 times more energy per 100g than California Red Kidney Beans. It has high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - Frostings, chocolate, creamy, ready-to-eat or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frostings, chocolate, creamy, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.53% 0.073g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	36.7% 47.8g	42% 54.4g	130g per day for Men 19-50 years
Sugars	60% 43.6g	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	1.8% 0.68g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, ready-to-eat	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	0.82% 0.01mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.99% 0.013mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.42% 0.021mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.29% 0.004mg	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	0.19% 0.76μg	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	7.86% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, ready-to-eat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 6.05mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	13.4% 1.07mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	8.53% 59.7mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	4.36% 148mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	9.2% 138mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frostings, chocolate, creamy, ready-to-eat vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 49 times more Vitamin B1, 15.5 times more Vitamin B2, 20.8 times more Vitamin B3, 33.5 times more Vitamin B5, 95.5 times more Vitamin B6, 474 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat 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 Frostings, chocolate, creamy, ready-to-eat vs California Red Kidney Beans:

• Frostings, chocolate, creamy, ready-to-eat have 13.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 29.3 times more Calcium, 6.6 times more Copper, 7.9 times more Iron, 9.2 times more Magnesium, 5 times more Manganese, 6.2 times more Phosphorus, 9.1 times more Potassium, 4.8 times more Selenium and 10.6 times more Zinc than Frostings, chocolate, creamy, ready-to-eat.

Comparison of macro-nutrients per 300 calories:

• Frostings, chocolate, creamy, ready-to-eat have 58.5 times more Fat, 127.6 times more Saturated Fat and 32.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 33.3 times more Fiber and 26.7 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.