Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories YamVS California Red Kidney Beans

Weight per 300 calories

Yam
254g
California Red Kidney Beans
91g

Raw California Red Kidney Beans have 2.8 times more energy per unit of mass than Raw Yam, which is high in comparison to other foods. Yam having average energy density.

Which food has more nutrients per 300 calories - Yam or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Yam
5%
1%
94%
California Red Kidney Beans
29%
1%
70%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.45%0.43g
Fat
0.23%0.23g
0.43 gvs0.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.29%0.094g
Saturated Fat
0.1%0.033g
0.094 gvs0.033 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.9%0.031g
Omega 3
4.77%0.076g
0.031 gvs0.076 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.96%0.16g
Omega 6
0.29%0.049g
0.16 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
54.5%71g
Carbohydrate
42%54.4g
71 gvs54.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.75%1.27g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.27 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
27.4%10.4g
Fiber
59.6%22.6g
10.4 gvs22.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.95%3.9g
Protein
39.6%22g
3.9 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1.98%17.8μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
17.8 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
23.7%0.28mg
Vitamin B1
40%0.48mg
Thiamine
0.28 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
6.26%0.081mg
Vitamin B2
15.3%0.2mg
Riboflavin
0.081 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
8.77%1.4mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16%0.8mg
Vitamin B5
14%0.71mg
Pantothenic acid
0.8 mgvs0.71 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
57.3%0.74mg
Vitamin B6
27.8%0.36mg
Pyridoxine
0.74 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
14.6%58.5μg
Vitamin B9
89.5%358μg
Folates and Folic Acid
58.5 μgvs358 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
48.3%43.5mg
Vitamin C
4.55%4.1mg
Ascorbic acid
43.5 mgvs4.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
5.93%0.89mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.89 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
4.87%5.85μg
Vitamin K
NA
Phytomenadione or phylloquinone
5.85 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

4.32%43.2mg
Calcium
17.7%177mg
43.2 mgvs177 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
50.3%0.45mg
Copper
111%1mg
0.45 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
17%1.37mg
Iron
106%8.5mg
1.37 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
12.7%53.4mg
Magnesium
34.6%145mg
53.4 mgvs145 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
44%1mg
Manganese
39.5%0.91mg
1 mgvs0.91 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
20%140mg
Phosphorus
52.6%368mg
140 mgvs368 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
61%2075mg
Potassium
40%1355mg
2075 mgvs1355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
3.24%1.78μg
Selenium
5.3%2.9μg
1.78 μgvs2.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.53%23mg
Sodium
0.67%10mg
23 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.55%0.61mg
Zinc
21%2.3mg
0.61 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
4.8%177g
Water
0.29%10.7g
177 gvs10.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Yam vs California Red Kidney Beans:
Comparing minerals per 300 calories for Yam vs California Red Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: