Comparing Nutrients in 300 calories Boiled Kidney BeansVS Cooked Arrowhead

Weight per 300 calories

Boiled Kidney Beans

236g

Cooked Arrowhead

385g

Boiled Kidney Beans have 1.6 times more energy per 100g than Cooked Arrowhead. It has average energy density when compared to other foods. Boiled and Drained Arrowhead having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked Arrowhead

22%

77%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked Arrowhead

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

1.2%1.2g

Fat

0.4%0.38g

1.2 gvs0.38 g

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

Find Legumes rich in Fat

0.54%0.17g

Saturated Fat

0.17 gvsNA g

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

Find Legumes rich in Saturated Fat

25%0.4g

Omega 3

0.4 gvsNA g

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

Find Legumes rich in Omega 3

1.5%0.26g

Omega 6

0.26 gvsNA 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

41.4%54g

Carbohydrate

47.8%62g

54 gvs62 g

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

Find Legumes rich in Carbohydrate

1.04%0.76g

Sugars

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

0.76 gvsNA g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

39.8%15g

Fiber

15 gvsNA g

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

Find Legumes rich in Fiber

36.6%20.5g

Protein

31%17.3g

20.5 gvs17.3 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Cooked Arrowhead

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

31.5%0.38mg

Vitamin B1

46%0.55mg

Thiamine

0.38 mgvs0.55 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

10.5%0.14mg

Vitamin B2

17.8%0.23mg

Riboflavin

0.14 mgvs0.23 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

8.53%1.37mg

Vitamin B3

28%4.46mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs4.46 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

10.4%0.52mg

Vitamin B5

34.5%1.73mg

Pantothenic acid

0.52 mgvs1.73 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

22%0.28mg

Vitamin B6

61%0.79mg

Pyridoxine

0.28 mgvs0.79 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

76.8%307μg

Vitamin B9

8.65%34.6μg

Folates and Folic Acid

307 μgvs34.6 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

3.15%2.83mg

Vitamin C

1.3%1.15mg

Ascorbic acid

2.83 mgvs1.15 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

0.47%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

16.5%20μg

Vitamin K

Phytomenadione or phylloquinone

20 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Kidney Beansvs Cooked Arrowhead

8.27%82.7mg

Calcium

2.7%27mg

82.7 mgvs27 mg

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

Find Legumes rich in Calcium

56.7%0.51mg

Copper

57.7%0.52mg

0.51 mgvs0.52 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

65.6%5.24mg

Iron

58%4.65mg

5.24 mgvs4.65 mg

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

Find Legumes rich in Iron

23.6%99mg

Magnesium

45%188mg

99 mgvs188 mg

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

Find Legumes rich in Magnesium

44%1mg

Manganese

47.7%1.1mg

1 mgvs1.1 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

46.6%326mg

Phosphorus

108%758mg

326 mgvs758 mg

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

Find Legumes rich in Phosphorus

28%957mg

Potassium

100%3388mg

957 mgvs3388 mg

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

Find Legumes rich in Potassium

4.72%2.6μg

Selenium

4.2%2.3μg

2.6 μgvs2.3 μg

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

Find Legumes rich in Selenium

0.16%2.36mg

Sodium

4.6%69.2mg

2.36 mgvs69.2 mg

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

Find Legumes rich in Sodium

21.5%2.36mg

Zinc

7.7%0.85mg

2.36 mgvs0.85 mg

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

Find Legumes rich in Zinc

4.27%158g

Water

8%296g

158 gvs296 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 Boiled Kidney Beans vs Cooked Arrowhead:

Boiled All Types Kidney Beans have 8.9 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Arrowhead.
While Boiled and Drained Arrowhead contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cooked Arrowhead:

Boiled All Types Kidney Beans have 3.1 times more Calcium and 2.8 times more Zinc than Boiled and Drained Arrowhead.
While Boiled and Drained Arrowhead contains 1.9 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Potassium, 29.3 times more Sodium and 1.9 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Arrowhead have similar amounts of Copper, Iron, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCooked ArrowheadVS Canned Kidney BeansBoiled Kidney BeansVS ArtichokesCooked ArrowheadVS Artichokes

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Cooked Arrowhead

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: