Comparing Nutrients in 300 calories Java-plum VS Boiled Kidney Beans

Weight per 300 calories

• Java-plum: 500g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.1 times more energy per unit of mass than Raw Java-plum, which is average in comparison to other foods. Java-plum having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Java-plum	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	39.8% 15g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Boiled 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	2.5% 0.03mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	NA	76.8% 307μg	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	79.4% 71.5mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	12% 0.95mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 85mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	NA	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	11.2% 416g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Java-plum vs Boiled Kidney Beans:

• Raw Java-plum has 25.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Java-plum.
• Both Raw Java-plum and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Java-plum as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Java-plum vs Boiled Kidney Beans:

• Raw Java-plum has 29.6 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus and 2.4 times more Potassium than Raw Java-plum.
• Both Raw Java-plum and Boiled All Types Kidney Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Java-plum has 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Protein than Raw Java-plum.
• Both Raw Java-plum and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Java-plum as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.