Comparing Nutrients in 100 calories Boiled BeetsVS California Red Kidney Beans

Weight per 100 calories

Boiled Beets

227g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 7.5 times more energy per unit of mass than Boiled and Drained Beets, which is high in comparison to other foods. Boiled Beets having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Beets

14%

83%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Boiled Beetsvs 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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0.42%0.41g

Fat

0.078%0.076g

0.41 gvs0.076 g

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

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0.2%0.064g

Saturated Fat

0.034%0.011g

0.064 gvs0.011 g

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

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0.71%0.011g

Omega 3

1.6%0.025g

0.011 gvs0.025 g

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

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0.78%0.13g

Omega 6

0.096%0.016g

0.13 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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17.4%22.6g

Carbohydrate

14%18g

22.6 gvs18 g

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

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25%18g

Sugars

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

18 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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12%4.55g

Fiber

20%7.55g

4.55 gvs7.55 g

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

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6.8%3.8g

Protein

13%7.4g

3.8 gvs7.4 g

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

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Vitamins

Boiled Beetsvs California Red Kidney Beans

0.51%4.55μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.55 μgvs0 μg

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

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5.1%0.061mg

Vitamin B1

13.4%0.16mg

Thiamine

0.061 mgvs0.16 mg

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

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7%0.091mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.091 mgvs0.066 mg

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

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4.7%0.75mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs0.62 mg

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

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6.6%0.33mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.33 mgvs0.24 mg

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

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11.7%0.15mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.15 mgvs0.12 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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45.5%182μg

Vitamin B9

30%119μg

Folates and Folic Acid

182 μgvs119 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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9.1%8.2mg

Vitamin C

1.5%1.36mg

Ascorbic acid

8.2 mgvs1.36 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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0.61%0.091mg

Vitamin E

Tocopherols and Tocotrienols

0.091 mgvsNA mg

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

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0.38%0.45μg

Vitamin K

Phytomenadione or phylloquinone

0.45 μgvsNA μg

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

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Minerals

Boiled Beetsvs California Red Kidney Beans

3.64%36.4mg

Calcium

5.9%59mg

36.4 mgvs59 mg

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

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18.7%0.17mg

Copper

37%0.33mg

0.17 mgvs0.33 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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22.4%1.8mg

Iron

35.4%2.83mg

1.8 mgvs2.83 mg

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

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12.4%52.3mg

Magnesium

11.5%48.5mg

52.3 mgvs48.5 mg

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

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32.2%0.74mg

Manganese

13%0.3mg

0.74 mgvs0.3 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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12.3%86.4mg

Phosphorus

17.5%123mg

86.4 mgvs123 mg

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

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20.4%693mg

Potassium

13.3%452mg

693 mgvs452 mg

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

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2.9%1.6μg

Selenium

1.76%0.97μg

1.6 μgvs0.97 μg

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

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11.7%175mg

Sodium

0.22%3.33mg

175 mgvs3.33 mg

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

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7.23%0.8mg

Zinc

7.02%0.77mg

0.8 mgvs0.77 mg

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

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5.35%198g

Water

0.096%3.56g

198 gvs3.56 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 Boiled Beets vs California Red Kidney Beans:

Boiled and Drained Beets have 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 6 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.6 times more Vitamin B1 than Boiled and Drained Beets.
Both Boiled and Drained Beets as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Beets have 2.4 times more Manganese, 1.5 times more Potassium, 1.6 times more Selenium, 52.5 times more Sodium and 55.6 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Calcium, 2 times more Copper, 1.6 times more Iron and 1.4 times more Phosphorus than Boiled and Drained Beets.
Both Boiled and Drained Beets and Raw California Red Kidney Beans have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Beets have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.2 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Boiled and Drained Beets.
Both Boiled and Drained Beets and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Beets as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BeetsVS Canned Beets with Liquids and SaltCalifornia Red Kidney BeansVS Canned Beets with Liquids and SaltBoiled BeetsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled BeetsVS California Red Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: