Comparing Nutrients in 300 calories Snacks, peas, roasted, wasabi-flavored VS Boiled Kidney Beans

Weight per 300 calories

• Snacks, peas, roasted, wasabi-flavored: 69.4g
• Boiled Kidney Beans: 236g

Snacks, peas, roasted, wasabi-flavored have 3.4 times more energy per 100g than Boiled Kidney Beans. It has very 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 - Snacks, peas, roasted, wasabi-flavored or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	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	33.2% 43g	41.4% 54g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	0.75% 0.54g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	6.94% 2.64g	39.8% 15g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.94% 53.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	24% 96μg	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	0% 0mg	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	10.7% 1.6mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	33% 2.64mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	26.8% 188mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, peas, roasted, wasabi-flavored vs Boiled Kidney Beans:

• Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, 22.6 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Boiled Kidney Beans:

• Snacks, peas, roasted, wasabi-flavored have 1.9 times more Selenium and 88.2 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 32.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Boiled All Types Kidney Beans have similar amounts of Calcium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, peas, roasted, wasabi-flavored have 8.3 times more Fat, 21.3 times more Saturated Fat, 5 times more Omega 6 and 13 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, peas, roasted, wasabi-flavored as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.