Comparing Nutrients in 300 calories Dried Spearmint VS Boiled Red Kidney Beans

Weight per 300 calories

• Dried Spearmint: 105g
• Boiled Red Kidney Beans: 236g

Dried Spearmint has 2.2 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Dried Spearmint or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Spearmint	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	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	82.5% 31.4g	46% 17.5g	38g per day for Men 19-50 years
Protein	37.5% 21g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	62% 557μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	139% 558μg	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	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 Spearmint	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	157% 1566mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	63.5% 0.57mg	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	1151% 92mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	151% 634mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	49% 1.13mg	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	41.5% 291mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	59.6% 2025mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	24% 362mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.32% 12g	4.27% 158g	3700g per day for Men 19-50 years

Dried Spearmint VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Spearmint or Boiled Red Kidney Beans?

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

• 300 calories of Dried Spearmint have more Vitamin A, 10.9 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B5, 9.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Red Kidney Beans.
• Both Dried Spearmint and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A
• Both Dried Spearmint as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Dried Spearmint have 23.7 times more Calcium, 2.8 times more Copper, 13.3 times more Iron, 6 times more Magnesium, 10.7 times more Manganese, 2.1 times more Potassium and 76.6 times more Sodium than Boiled Red Kidney Beans.
• Both Dried Spearmint and Boiled Red Kidney Beans contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Spearmint have 5.4 times more Fat, 7.4 times more Omega 3 and 1.8 times more Fiber than Boiled Red Kidney Beans.
• Both Dried Spearmint and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Dried Spearmint as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.