Comparing Nutrients in 300 calories Canned Ginkgo Nuts VS Boiled Kidney Beans

Weight per 300 calories

• Canned Ginkgo Nuts: 270g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Ginkgo Nuts or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Ginkgo Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.55% 0.057g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	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	46% 59.7g	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	66% 25g	39.8% 15g	38g per day for Men 19-50 years
Protein	11% 6.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.1% 46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	22.3% 89μg	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	27.3% 24.6mg	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

	Canned Ginkgo Nuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	9.8% 0.78mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	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	21% 146mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	5.16% 0.57mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	5.33% 197g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Ginkgo Nuts vs Boiled Kidney Beans:

• Canned Ginkgo Nuts have more Vitamin A, 7.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 8.7 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B5 and 3.4 times more Vitamin B9 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Canned Ginkgo Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Ginkgo Nuts vs Boiled Kidney Beans:

• Canned Ginkgo Nuts have 351.3 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Calcium, 6.7 times more Iron, 2.3 times more Magnesium, 5.5 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium and 4.2 times more Zinc than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Ginkgo Nuts have 3.7 times more Fat, 5.9 times more Omega 6 and 1.7 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.1 times more Omega 3 and 3.3 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Ginkgo Nuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.