Comparing Nutrients in 300 calories Boiled Adzuki BeansVS Boiled Kidney Beans

Weight per 300 calories

Boiled Adzuki Beans

234g

Boiled Kidney Beans

236g

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

Which food has more nutrients per 300 calories - Boiled Adzuki Beans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Adzuki Beans

23%

76%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Adzuki Beansvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.24%0.23g

Fat

1.2%1.2g

0.23 gvs1.2 g

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

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0.26%0.084g

Saturated Fat

0.54%0.17g

0.084 gvs0.17 g

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

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Omega 3

25%0.4g

NA gvs0.4 g

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

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0.29%0.049g

Omega 6

1.5%0.26g

0.049 gvs0.26 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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44.7%58g

Carbohydrate

41.4%54g

58 gvs54 g

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

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Sugars

1.04%0.76g

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

NA gvs0.76 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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45%17g

Fiber

39.8%15g

17 gvs15 g

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

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31.5%17.6g

Protein

36.6%20.5g

17.6 gvs20.5 g

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

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Vitamins

Boiled Adzuki Beansvs Boiled 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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22.5%0.27mg

Vitamin B1

31.5%0.38mg

Thiamine

0.27 mgvs0.38 mg

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

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11.5%0.15mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.15 mgvs0.14 mg

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

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10.5%1.7mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.37 mg

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

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20%1mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1 mgvs0.52 mg

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

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17.3%0.23mg

Vitamin B6

22%0.28mg

Pyridoxine

0.23 mgvs0.28 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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71%284μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

284 μgvs307 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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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 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

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

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

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

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Minerals

Boiled Adzuki Beansvs Boiled Kidney Beans

6.56%65.6mg

Calcium

8.27%82.7mg

65.6 mgvs82.7 mg

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

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77.6%0.7mg

Copper

56.7%0.51mg

0.7 mgvs0.51 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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58.6%4.7mg

Iron

65.6%5.24mg

4.7 mgvs5.24 mg

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

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29%122mg

Magnesium

23.6%99mg

122 mgvs99 mg

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

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58.4%1.34mg

Manganese

44%1mg

1.34 mgvs1 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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56.3%394mg

Phosphorus

46.6%326mg

394 mgvs326 mg

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

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36.7%1247mg

Potassium

28%957mg

1247 mgvs957 mg

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

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5.1%2.8μg

Selenium

4.72%2.6μg

2.8 μgvs2.6 μg

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

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1.25%18.8mg

Sodium

0.16%2.36mg

18.8 mgvs2.36 mg

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

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37.7%4.15mg

Zinc

21.5%2.36mg

4.15 mgvs2.36 mg

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

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4.2%155g

Water

4.27%158g

155 gvs158 g

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

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Lets compare vitamin content per 300 calories of Boiled Adzuki Beans vs Boiled Kidney Beans:

Boiled Adzuki Beans have 1.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
Both Boiled Adzuki Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
Both Boiled Adzuki Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Adzuki Beans vs Boiled Kidney Beans:

Boiled Adzuki Beans have 1.4 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Calcium than Boiled Adzuki Beans.
Both Boiled Adzuki Beans and Boiled All Types Kidney Beans have similar amounts of Iron, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled Adzuki Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled Adzuki Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Adzuki BeansVS Canned Adzuki Beans sweetenedBoiled Kidney BeansVS Canned Adzuki Beans sweetenedBoiled Adzuki BeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Adzuki BeansVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Adzuki Beans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: