Comparing Nutrients in 300 calories Canned Kidney BeansVS Cooked Frozen Edamame

Weight per 300 calories

Canned Kidney Beans

357g

Cooked Frozen Edamame

248g

Prepared Frozen Edamame has 1.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cooked Frozen Edamame?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Cooked Frozen Edamame

37%

36%

27%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Cooked Frozen Edamame

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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2.2%2.14g

Fat

13.3%13g

2.14 gvs13 g

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

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1.57%0.5g

Saturated Fat

4.8%1.54g

0.5 gvs1.54 g

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

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18.3%0.29g

Omega 3

55.5%0.89g

0.29 gvs0.89 g

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

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2.23%0.38g

Omega 6

26%4.44g

0.38 gvs4.44 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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40%51.8g

Carbohydrate

17%22g

51.8 gvs22 g

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

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9.1%6.6g

Sugars

7.46%5.4g

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

6.6 gvs5.4 g

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

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0%0g

Fructose

0.41%0.3g

≤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]

0 gvs0.3 g

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

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%0g

Glucose

%0g

0 gvs0 g

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

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%6.6g

Sucrose

%2.78g

6.6 gvs2.78 g

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

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40.4%15.4g

Fiber

34%13g

15.4 gvs13 g

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

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33.3%18.6g

Protein

52.7%29.5g

18.6 gvs29.5 g

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

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Vitamins

Canned Kidney Beansvs Cooked Frozen Edamame

Vitamin A

4.13%37μg

RAE, retinol activity equivalents

NA μgvs37 μg

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

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34.5%0.41mg

Vitamin B1

41.3%0.5mg

Thiamine

0.41 mgvs0.5 mg

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

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14%0.18mg

Vitamin B2

29.6%0.38mg

Riboflavin

0.18 mgvs0.38 mg

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

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9.17%1.47mg

Vitamin B3

14%2.27mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs2.27 mg

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

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9.86%0.49mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.49 mgvs0.98 mg

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

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20.3%0.26mg

Vitamin B6

19%0.25mg

Pyridoxine

0.26 mgvs0.25 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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32%129μg

Vitamin B9

193%771μg

Folates and Folic Acid

129 μgvs771 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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4.76%4.3mg

Vitamin C

17%15mg

Ascorbic acid

4.3 mgvs15 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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0.48%0.071mg

Vitamin E

11.2%1.7mg

Tocopherols and Tocotrienols

0.071 mgvs1.7 mg

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

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12.2%14.6μg

Vitamin K

55%66μg

Phytomenadione or phylloquinone

14.6 μgvs66 μg

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

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Minerals

Canned Kidney Beansvs Cooked Frozen Edamame

12%121mg

Calcium

15.6%156mg

121 mgvs156 mg

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

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53.6%0.48mg

Copper

95%0.86mg

0.48 mgvs0.86 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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52.2%4.18mg

Iron

70.4%5.63mg

4.18 mgvs5.63 mg

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

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23%96mg

Magnesium

37.8%159mg

96 mgvs159 mg

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

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26%0.6mg

Manganese

110%2.54mg

0.6 mgvs2.54 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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46%321mg

Phosphorus

60%419mg

321 mgvs419 mg

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

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25%846mg

Potassium

31.8%1081mg

846 mgvs1081 mg

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

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5.84%3.2μg

Selenium

3.6%2μg

3.2 μgvs2 μg

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

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70.5%1057mg

Sodium

0.99%15mg

1057 mgvs15 mg

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

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15%1.64mg

Zinc

31%3.4mg

1.64 mgvs3.4 mg

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

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7.53%279g

Water

4.88%180g

279 gvs180 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 Canned Kidney Beans vs Cooked Frozen Edamame:

Prepared Frozen Edamame contains 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B9, 3.5 times more Vitamin C, 23.6 times more Vitamin E and 4.5 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Prepared Frozen Edamame have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Canned All Types Kidney Beans as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cooked Frozen Edamame:

Canned All Types Kidney Beans have 1.6 times more Selenium, 71.1 times more Sodium and 1.5 times more Water than Prepared Frozen Edamame.
While Prepared Frozen Edamame contains 1.3 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 2.3 times more Carbohydrate and 1.2 times more Sugars than Prepared Frozen Edamame.
While Prepared Frozen Edamame contains 6 times more Fat, 3.1 times more Saturated Fat, 3 times more Omega 3, 11.7 times more Omega 6 and 1.6 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Prepared Frozen Edamame have similar amounts of Energy and Fiber per 300 kcal.
Both Canned All Types Kidney Beans as well as Prepared Frozen Edamame have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansCooked Frozen EdamameVS California Red Kidney BeansCanned Kidney BeansVS EndiveCooked Frozen EdamameVS Endive

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Cooked Frozen Edamame

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cooked Frozen Edamame?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: