Comparing Nutrients in 300 calories Boiled Kidney BeansVS Hearts Of Palm

Weight per 300 calories

Boiled Kidney Beans

236g

Hearts Of Palm

261g

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

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Hearts Of Palm?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Hearts Of Palm

89%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Hearts Of Palm

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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1.2%1.2g

Fat

0.54%0.52g

1.2 gvs0.52 g

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

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0.54%0.17g

Saturated Fat

0.38%0.12g

0.17 gvs0.12 g

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

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25%0.4g

Omega 3

2.1%0.034g

0.4 gvs0.034 g

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

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1.5%0.26g

Omega 6

1.17%0.2g

0.26 gvs0.2 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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41.4%54g

Carbohydrate

51.4%67g

54 gvs67 g

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

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1.04%0.76g

Sugars

61.7%44.8g

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

0.76 gvs44.8 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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39.8%15g

Fiber

10.3%3.9g

15 gvs3.9 g

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

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36.6%20.5g

Protein

12.6%7.04g

20.5 gvs7.04 g

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

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Vitamins

Boiled Kidney Beansvs Hearts Of Palm

0%0μg

Vitamin A

0.87%7.83μg

RAE, retinol activity equivalents

0 μgvs7.83 μg

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

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31.5%0.38mg

Vitamin B1

11%0.13mg

Thiamine

0.38 mgvs0.13 mg

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

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10.5%0.14mg

Vitamin B2

36%0.47mg

Riboflavin

0.14 mgvs0.47 mg

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

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8.53%1.37mg

Vitamin B3

14.7%2.35mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs2.35 mg

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

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10.4%0.52mg

Vitamin B5

Pantothenic acid

0.52 mgvsNA mg

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

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22%0.28mg

Vitamin B6

163%2.1mg

Pyridoxine

0.28 mgvs2.1 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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76.8%307μg

Vitamin B9

15.7%62.6μg

Folates and Folic Acid

307 μgvs62.6 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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3.15%2.83mg

Vitamin C

23%21mg

Ascorbic acid

2.83 mgvs21 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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0.47%0.071mg

Vitamin E

8.7%1.3mg

Tocopherols and Tocotrienols

0.071 mgvs1.3 mg

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

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16.5%20μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

20 μgvs0 μg

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

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Minerals

Boiled Kidney Beansvs Hearts Of Palm

8.27%82.7mg

Calcium

4.7%47mg

82.7 mgvs47 mg

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

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56.7%0.51mg

Copper

187%1.7mg

0.51 mgvs1.7 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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65.6%5.24mg

Iron

55%4.4mg

5.24 mgvs4.4 mg

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

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23.6%99mg

Magnesium

6.2%26mg

99 mgvs26 mg

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

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44%1mg

Manganese

1 mgvsNA 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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46.6%326mg

Phosphorus

52%365mg

326 mgvs365 mg

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

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28%957mg

Potassium

139%4711mg

957 mgvs4711 mg

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

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4.72%2.6μg

Selenium

3.32%1.83μg

2.6 μgvs1.83 μg

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

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0.16%2.36mg

Sodium

2.43%36.5mg

2.36 mgvs36.5 mg

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

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21.5%2.36mg

Zinc

88.5%9.73mg

2.36 mgvs9.73 mg

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

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4.27%158g

Water

4.9%181g

158 gvs181 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 Kidney Beans vs Hearts Of Palm:

Boiled All Types Kidney Beans have 2.9 times more Vitamin B1, 4.9 times more Vitamin B9 and more Vitamin K than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 7.5 times more Vitamin B6, 7.4 times more Vitamin C and 18.4 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Hearts Of Palm:

Boiled All Types Kidney Beans have 1.8 times more Calcium, 3.8 times more Magnesium and 1.4 times more Selenium than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 3.3 times more Copper, 4.9 times more Potassium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Hearts Of Palm have similar amounts of Iron, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 11.8 times more Omega 3, 3.9 times more Fiber and 2.9 times more Protein than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 59.2 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Hearts Of Palm have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled All Types Kidney Beans as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansHearts Of PalmVS Canned Kidney BeansBoiled Kidney BeansVS Yeast extract spreadHearts Of PalmVS Yeast extract spread

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Hearts Of Palm

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Hearts Of Palm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: