Comparing Nutrients in 300 calories Canned Kidney BeansVS Roasted Macadamia Nuts

Weight per 300 calories

Canned Kidney Beans

357g

Roasted Macadamia Nuts

41.8g

Dry Roasted Macadamia Nuts have 8.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Roasted Macadamia Nuts?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Roasted Macadamia Nuts

89%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Roasted Macadamia Nuts

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

32.8%31.8g

2.14 gvs31.8 g

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

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1.57%0.5g

Saturated Fat

15.6%5g

0.5 gvs5 g

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

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18.3%0.29g

Omega 3

5.1%0.082g

0.29 gvs0.082 g

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

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2.23%0.38g

Omega 6

3.2%0.54g

0.38 gvs0.54 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

4.3%5.6g

51.8 gvs5.6 g

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

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9.1%6.6g

Sugars

2.4%1.73g

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

6.6 gvs1.73 g

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

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0%0g

Fructose

0.04%0.029g

≤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 gvs0.029 g

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

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%0g

Glucose

%0.029g

0 gvs0.029 g

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

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%6.6g

Sucrose

%1.67g

6.6 gvs1.67 g

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

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40.4%15.4g

Fiber

8.8%3.34g

15.4 gvs3.34 g

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

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33.3%18.6g

Protein

5.8%3.25g

18.6 gvs3.25 g

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

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Vitamins

Canned Kidney Beansvs Roasted Macadamia Nuts

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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34.5%0.41mg

Vitamin B1

24.7%0.3mg

Thiamine

0.41 mgvs0.3 mg

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

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14%0.18mg

Vitamin B2

2.8%0.036mg

Riboflavin

0.18 mgvs0.036 mg

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

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9.17%1.47mg

Vitamin B3

5.94%0.95mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.95 mg

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

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9.86%0.49mg

Vitamin B5

5.04%0.25mg

Pantothenic acid

0.49 mgvs0.25 mg

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

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20.3%0.26mg

Vitamin B6

11.5%0.15mg

Pyridoxine

0.26 mgvs0.15 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

1.04%4.18μg

Folates and Folic Acid

129 μgvs4.18 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

0.32%0.29mg

Ascorbic acid

4.3 mgvs0.29 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

1.6%0.24mg

Tocopherols and Tocotrienols

0.071 mgvs0.24 mg

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

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12.2%14.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.6 μgvs0 μg

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

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Minerals

Canned Kidney Beansvs Roasted Macadamia Nuts

12%121mg

Calcium

2.92%29.2mg

121 mgvs29.2 mg

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

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53.6%0.48mg

Copper

26.5%0.24mg

0.48 mgvs0.24 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

14%1.1mg

4.18 mgvs1.1 mg

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

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23%96mg

Magnesium

11.7%49.3mg

96 mgvs49.3 mg

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

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26%0.6mg

Manganese

55%1.27mg

0.6 mgvs1.27 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

12%82.7mg

321 mgvs82.7 mg

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

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25%846mg

Potassium

4.46%152mg

846 mgvs152 mg

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

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5.84%3.2μg

Selenium

8.9%4.9μg

3.2 μgvs4.9 μg

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

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70.5%1057mg

Sodium

0.11%1.67mg

1057 mgvs1.67 mg

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

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15%1.64mg

Zinc

4.9%0.54mg

1.64 mgvs0.54 mg

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

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7.53%279g

Water

0.018%0.67g

279 gvs0.67 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 Roasted Macadamia Nuts:

Canned All Types Kidney Beans have 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 30.8 times more Vitamin B9, 14.7 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
Both Canned All Types Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Roasted Macadamia Nuts:

Canned All Types Kidney Beans have 4.2 times more Calcium, 2 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 5.6 times more Potassium, 632.5 times more Sodium, 3 times more Zinc and 414.3 times more Water than Dry Roasted Macadamia Nuts.
While Dry Roasted Macadamia Nuts contain 2.1 times more Manganese and 1.5 times more Selenium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 3.6 times more Omega 3, 9.3 times more Carbohydrate, 3.8 times more Sugars, 4.6 times more Fiber and 5.7 times more Protein than Dry Roasted Macadamia Nuts.
While Dry Roasted Macadamia Nuts contain 14.8 times more Fat, 9.9 times more Saturated Fat and 1.4 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Dry Roasted Macadamia Nuts have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansRoasted Macadamia NutsVS California Red Kidney BeansCanned Kidney BeansVS With Peanuts Dry Roasted Mixed NutsRoasted Macadamia NutsVS With Peanuts Dry Roasted Mixed Nuts

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Roasted Macadamia Nuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Roasted Macadamia Nuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: