Comparing Nutrients in 300 calories Dried Leeks VS Boiled Kidney Beans

Weight per 300 calories

• Dried Leeks: 94g
• Boiled Kidney Beans: 236g

Dried Leeks have 2.5 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Leeks	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.02% 1.96g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	53.7% 69.8g	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	25.6% 9.7g	39.8% 15g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.3% 0.75mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	85.5% 342μg	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	123% 110mg	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	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

	Dried Leeks	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	33.6% 336mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	68.2% 0.61mg	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	88.8% 7.1mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	46% 323mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	66% 2243mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	9.7% 5.33μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 32.7mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.051% 1.87g	4.27% 158g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 38.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Freeze-dried Leeks and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Freeze-dried Leeks as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Leeks vs Boiled Kidney Beans:

• Freeze-dried Leeks have 4.1 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 2.3 times more Potassium and 2.1 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Zinc and 84.6 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Freeze-dried Leeks have 1.6 times more Omega 3 and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Fiber and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Freeze-dried Leeks as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.