Comparing Nutrients in 100 calories ArrowheadVS Boiled California Red Kidney Beans

Weight per 100 calories

Arrowhead

101g

Boiled California Red Kidney Beans

80.6g

Boiled California Red Kidney Beans have 1.3 times more energy per unit of mass than Raw Arrowhead, which is average in comparison to other foods. Arrowhead having average energy density.

Which food has more nutrients per 100 calories - Arrowhead or Boiled California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Arrowhead

20%

78%

Boiled California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Arrowheadvs Boiled California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.3%0.29g

Fat

0.075%0.073g

0.29 gvs0.073 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.035%0.011g

NA gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

1.6%0.026g

NA gvs0.026 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.095%0.016g

NA gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.7%20.4g

Carbohydrate

14%18g

20.4 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

19.7%7.5g

NA gvs7.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.6%5.4g

Protein

13%7.36g

5.4 gvs7.36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Arrowheadvs Boiled California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.3%0.17mg

Vitamin B1

8.67%0.1mg

Thiamine

0.17 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.67%0.074mg

Vitamin B2

3.85%0.05mg

Riboflavin

0.074 mgvs0.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.67mg

Vitamin B3

2.72%0.44mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs0.44 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.61mg

Vitamin B5

3.53%0.18mg

Pantothenic acid

0.61 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.2%0.26mg

Vitamin B6

6.45%0.084mg

Pyridoxine

0.26 mgvs0.084 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.54%14μg

Vitamin B9

15%59.7μg

Folates and Folic Acid

14 μgvs59.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.23%1.1mg

Vitamin C

1.08%0.97mg

Ascorbic acid

1.1 mgvs0.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Arrowheadvs Boiled California Red Kidney Beans

1%10mg

Calcium

5.32%53.2mg

10 mgvs53.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

26%0.23mg

0.17 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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32.4%2.6mg

Iron

30%2.4mg

2.6 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.5mg

Magnesium

9.2%38.7mg

51.5 mgvs38.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.36mg

Manganese

11%0.26mg

0.36 mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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25%176mg

Phosphorus

15.8%110mg

176 mgvs110 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.4%931mg

Potassium

9.94%338mg

931 mgvs338 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg

Selenium

1.76%0.97μg

0.71 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.2mg

Sodium

0.22%3.23mg

22.2 mgvs3.23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.57%0.28mg

Zinc

6.3%0.69mg

0.28 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.98%73.2g

Water

1.46%54g

73.2 gvs54 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Arrowhead vs Boiled California Red Kidney Beans:

Raw Arrowhead has 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 4.2 times more Vitamin B9 than Raw Arrowhead.
Both Raw Arrowhead and Boiled California Red Kidney Beans have similar amounts of Vitamin C per 100 kcal.
Both Raw Arrowhead as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Arrowhead vs Boiled California Red Kidney Beans:

Raw Arrowhead has 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.8 times more Potassium, 6.9 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 5.3 times more Calcium, 1.3 times more Copper, 1.4 times more Selenium and 2.5 times more Zinc than Raw Arrowhead.
Both Raw Arrowhead and Boiled California Red Kidney Beans have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled California Red Kidney Beans contain 1.4 times more Protein than Raw Arrowhead.
Both Raw Arrowhead and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Arrowhead as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

ArrowheadVS Cooked ArrowheadBoiled California Red Kidney BeansVS Cooked ArrowheadArrowheadVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories ArrowheadVS Boiled California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Arrowhead or Boiled California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: