Comparing Nutrients in 300 calories Sugar VS Boiled California Red Kidney Beans

Weight per 300 calories

• Sugar: 77.5g
• Boiled California Red Kidney Beans: 242g

Sugar has 3.1 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sugar	0%	0%	100%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sugar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	107% 77.4g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 77.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	0% 0g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Sugar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19.4% 0.25mg	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	0% 0μg	44.8% 179μg	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	3.23% 2.9mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.078% 0.78mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	0.6% 0.005mg	77.7% 0.7mg	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	0.48% 0.039mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	0.13% 0.003mg	33.5% 0.77mg	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	0% 0mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	0.046% 1.55mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	0.85% 0.47μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.78mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	0.07% 0.008mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0% 0.016g	4.38% 162g	3700g per day for Men 19-50 years

Sugar VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Sugar vs Boiled California Red Kidney Beans:

• 300 kcal of Boiled California Red Kidney Beans contain more Vitamin B1, 10.2 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Sugars, white granulated.
• 300 calories of Sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Sugars, white granulated as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sugar vs Boiled California Red Kidney Beans:

• 300 kcal of Boiled California Red Kidney Beans contain 206 times more Calcium, 128.9 times more Copper, 186 times more Iron, more Magnesium, 248.1 times more Manganese, more Phosphorus, 653.8 times more Potassium and 268.4 times more Zinc than Sugars, white granulated.
• 300 calories of Sugar lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Sugars, white granulated as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sugar have 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain more Fiber and more Protein than Sugars, white granulated.
• Both Sugar and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Sugar provide inadequate amounts of Fiber and Protein
• Both Sugars, white granulated as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.