Comparing Nutrients in 300 calories Canned Kidney BeansVS Lotus Root

Weight per 300 calories

Canned Kidney Beans

357g

Lotus Root

405g

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

Which food has more nutrients per 300 calories - Canned Kidney Beans or Lotus Root?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Lotus Root

13%

86%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Lotus Root

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

2.2%2.14g

Fat

0.42%0.41g

2.14 gvs0.41 g

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

Find Legumes rich in Fat

1.57%0.5g

Saturated Fat

0.38%0.12g

0.5 gvs0.12 g

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

Find Legumes rich in Saturated Fat

18.3%0.29g

Omega 3

1.52%0.024g

0.29 gvs0.024 g

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

Find Legumes rich in Omega 3

2.23%0.38g

Omega 6

0.33%0.057g

0.38 gvs0.057 g

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

Find Legumes 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 Legumes rich in Cholesterol

40%51.8g

Carbohydrate

53.7%70g

51.8 gvs70 g

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

Find Legumes rich in Carbohydrate

9.1%6.6g

Sugars

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

6.6 gvsNA g

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

Find Legumes rich in Sugars

0%0g

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]

0 gvsNA g

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

Find Legumes rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Legumes rich in Glucose

%6.6g

Sucrose

6.6 gvsNA g

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

Find Legumes rich in Sucrose

40.4%15.4g

Fiber

52.3%20g

15.4 gvs20 g

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

Find Legumes rich in Fiber

33.3%18.6g

Protein

19%10.5g

18.6 gvs10.5 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Lotus Root

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

34.5%0.41mg

Vitamin B1

54%0.65mg

Thiamine

0.41 mgvs0.65 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

68.6%0.89mg

Riboflavin

0.18 mgvs0.89 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

9.17%1.47mg

Vitamin B3

10%1.62mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs1.62 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.86%0.49mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.49 mgvs1.53 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

20.3%0.26mg

Vitamin B6

80.5%1.05mg

Pyridoxine

0.26 mgvs1.05 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

32%129μg

Vitamin B9

13%52.7μg

Folates and Folic Acid

129 μgvs52.7 μg

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

Find Legumes 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 Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

4.76%4.3mg

Vitamin C

198%178mg

Ascorbic acid

4.3 mgvs178 mg

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

Find Legumes 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 Legumes rich in Vitamin D Buy Vegan Vitamin D

0.48%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

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

Find Legumes rich in Vitamin E

12.2%14.6μg

Vitamin K

Phytomenadione or phylloquinone

14.6 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Kidney Beansvs Lotus Root

12%121mg

Calcium

18.2%182mg

121 mgvs182 mg

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

Find Legumes rich in Calcium

53.6%0.48mg

Copper

116%1.04mg

0.48 mgvs1.04 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

52.2%4.18mg

Iron

58.8%4.7mg

4.18 mgvs4.7 mg

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

Find Legumes rich in Iron

23%96mg

Magnesium

22.2%93mg

96 mgvs93 mg

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

Find Legumes rich in Magnesium

26%0.6mg

Manganese

46%1.06mg

0.6 mgvs1.06 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

46%321mg

Phosphorus

58%405mg

321 mgvs405 mg

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

Find Legumes rich in Phosphorus

25%846mg

Potassium

66.3%2254mg

846 mgvs2254 mg

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

Find Legumes rich in Potassium

5.84%3.2μg

Selenium

5.16%2.84μg

3.2 μgvs2.84 μg

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

Find Legumes rich in Selenium

70.5%1057mg

Sodium

11%162mg

1057 mgvs162 mg

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

Find Legumes rich in Sodium

15%1.64mg

Zinc

14.4%1.6mg

1.64 mgvs1.6 mg

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

Find Legumes rich in Zinc

7.53%279g

Water

8.67%321g

279 gvs321 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Lotus Root:

Canned All Types Kidney Beans have 2.4 times more Vitamin B9 than Raw Lotus Root.
While Raw Lotus Root contain 1.6 times more Vitamin B1, 4.9 times more Vitamin B2, 3.1 times more Vitamin B5, 4 times more Vitamin B6 and 41.6 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Lotus Root have similar amounts of Vitamin B3 per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Lotus Root:

Canned All Types Kidney Beans have 6.5 times more Sodium than Raw Lotus Root.
While Raw Lotus Root contain 1.5 times more Calcium, 2.2 times more Copper, 1.8 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Potassium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Lotus Root have similar amounts of Iron, Magnesium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 12 times more Omega 3 and 1.8 times more Protein than Raw Lotus Root.
While Raw Lotus Root contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Lotus Root have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansLotus RootVS California Red Kidney BeansCanned Kidney BeansVS Boiled Lotus RootLotus RootVS Boiled Lotus Root

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Lotus Root

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Lotus Root?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: