Comparing Nutrients in 300 calories Fuyu VS Boiled Royal Red Kidney Beans

Weight per 300 calories

• Fuyu: 259g
• Boiled Royal Red Kidney Beans: 244g

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

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

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Fuyu	Boiled Royal 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	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	9.35% 3g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	86.3% 1.4g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	60.6% 10.3g	0.52% 0.088g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	41% 23g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Boiled Royal 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	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	19.5% 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	18.8% 75μg	45% 180μg	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	3.25% 2.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	71% 0.64mg	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	64% 5.12mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	27% 0.62mg	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	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	495% 7430mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.03mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.4% 163g	3700g per day for Men 19-50 years

Fuyu VS Boiled Royal Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Fuyu have 1.8 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Salted and Fermented Tofu.
• Both Fuyu and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• Both Salted and Fermented Tofu as well as Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 300 calories of Fuyu have 1.5 times more Copper, 1.3 times more Magnesium, 4.9 times more Manganese, 15.3 times more Selenium, 609.3 times more Sodium and 1.8 times more Zinc than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 1.3 times more Iron, 1.8 times more Phosphorus and 4.8 times more Potassium than Salted and Fermented Tofu.
• Both Fuyu and Boiled Royal Red Kidney Beans contain similar levels of Calcium per 300 calories.
• 300 calories of Fuyu lack sufficient amounts of Potassium
• 300 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fuyu have 49.9 times more Fat, 51.1 times more Saturated Fat, 9.9 times more Omega 3 and 117.3 times more Omega 6 than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 4.7 times more Carbohydrate than Salted and Fermented Tofu.
• Both Fuyu and Boiled Royal Red Kidney Beans offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6