Comparing Nutrients in 300 calories Dried Butternuts VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Dried Butternuts: 49g
• Canned Red Kidney Beans with Liquids: 370g

Dried Butternuts have 7.6 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has very high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dried Butternuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	9.45% 6.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	6.06% 2.3g	42% 16g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.8% 0.3mg	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	8.1% 32.4μg	21.3% 85μg	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	1.74% 1.57mg	3.3% 2.96mg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.6% 26mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	60.5% 0.54mg	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	24.6% 1.97mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	47% 1.08mg	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	31.2% 219mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	7.8% 289g	3700g per day for Men 19-50 years

Dried Butternuts VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Canned Red Kidney Beans with Liquids:

• 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Butternuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Canned Red Kidney Beans with Liquids:

• 300 calories of Dried Butternuts have 3 times more Manganese and 2.1 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.1 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 1.8 times more Phosphorus, 4.7 times more Potassium, 1934.2 times more Sodium, 1.5 times more Zinc and 176.4 times more Water than Dried Butternuts.
• Both Dried Butternuts and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium per 300 calories.
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 20.9 times more Fat, 22.6 times more Omega 3 and 53.8 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 9.3 times more Carbohydrate, 6.9 times more Fiber and 1.6 times more Protein than Dried Butternuts.
• Both Dried Butternuts and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6