Comparing Nutrients in 300 calories Fuyu VS Red Kidney Beans

Weight per 300 calories

• Fuyu: 259g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 2.9 times more energy per unit of mass than Salted and Fermented Tofu, which is high in comparison to other foods. Fuyu having average energy density.

Discover which food has more nutrients per 300 calories - Fuyu or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Fuyu	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	9.35% 3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	86.3% 1.4g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	60.6% 10.3g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	NA	35.6% 13.5g	38g per day for Men 19-50 years
Protein	41% 23g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Fuyu	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	34% 0.41mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	27% 0.35mg	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	18.8% 75μg	87.7% 351μg	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	0.57% 0.52mg	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	64% 5.12mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	43% 0.99mg	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	27% 189mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	495% 7430mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.03mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.28% 10.5g	3700g per day for Men 19-50 years

Fuyu VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fuyu or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Fuyu vs Red Kidney Beans:

• 300 calories of Fuyu have 1.4 times more Vitamin B2 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.7 times more Vitamin B9 than Salted and Fermented Tofu.
• Both Salted and Fermented Tofu as well as Raw 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 Fuyu vs Red Kidney Beans:

• 300 calories of Fuyu have 1.6 times more Calcium, 1.6 times more Copper, 3.1 times more Manganese, 15.7 times more Selenium, 695.5 times more Sodium and 1.6 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.9 times more Phosphorus and 6.2 times more Potassium than Salted and Fermented Tofu.
• Both Fuyu and Red Kidney Beans contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Fuyu lack sufficient amounts of Potassium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fuyu have 21.9 times more Fat, 21.8 times more Saturated Fat, 4.3 times more Omega 3 and 50.7 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4.8 times more Carbohydrate than Salted and Fermented Tofu.
• Both Fuyu and Red Kidney Beans offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6