Comparing Nutrients in 300 calories Boiled Kidney BeansVS Cooked Frozen Mixed Vegetables

Weight per 300 calories

Boiled Kidney Beans

236g

Cooked Frozen Mixed Vegetables

462g

Boiled Kidney Beans have 2 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has average energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cooked Frozen Mixed Vegetables?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked Frozen Mixed Vegetables

18%

80%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked Frozen Mixed Vegetables

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

0.71%0.69g

1.2 gvs0.69 g

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

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0.54%0.17g

Saturated Fat

0.45%0.14g

0.17 gvs0.14 g

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

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25%0.4g

Omega 3

5.5%0.088g

0.4 gvs0.088 g

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

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1.5%0.26g

Omega 6

1.44%0.24g

0.26 gvs0.24 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

46.5%60.4g

54 gvs60.4 g

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

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1.04%0.76g

Sugars

20%14.4g

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

0.76 gvs14.4 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

53.4%20.3g

15 gvs20.3 g

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

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36.6%20.5g

Protein

23.6%13g

20.5 gvs13 g

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

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Vitamins

Boiled Kidney Beansvs Cooked Frozen Mixed Vegetables

0%0μg

Vitamin A

110%988μg

RAE, retinol activity equivalents

0 μgvs988 μg

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

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31.5%0.38mg

Vitamin B1

27.3%0.33mg

Thiamine

0.38 mgvs0.33 mg

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

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10.5%0.14mg

Vitamin B2

42.6%0.55mg

Riboflavin

0.14 mgvs0.55 mg

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

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8.53%1.37mg

Vitamin B3

24.5%3.93mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs3.93 mg

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

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10.4%0.52mg

Vitamin B5

14%0.7mg

Pantothenic acid

0.52 mgvs0.7 mg

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

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22%0.28mg

Vitamin B6

26.3%0.34mg

Pyridoxine

0.28 mgvs0.34 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

22%87.7μg

Folates and Folic Acid

307 μgvs87.7 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

16.4%14.8mg

Ascorbic acid

2.83 mgvs14.8 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

11.7%1.75mg

Tocopherols and Tocotrienols

0.071 mgvs1.75 mg

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

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16.5%20μg

Vitamin K

90%108μg

Phytomenadione or phylloquinone

20 μgvs108 μg

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

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Minerals

Boiled Kidney Beansvs Cooked Frozen Mixed Vegetables

8.27%82.7mg

Calcium

11.5%115mg

82.7 mgvs115 mg

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

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56.7%0.51mg

Copper

42.6%0.38mg

0.51 mgvs0.38 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

47.3%3.8mg

5.24 mgvs3.8 mg

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

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23.6%99mg

Magnesium

24%102mg

99 mgvs102 mg

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

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44%1mg

Manganese

76%1.75mg

1 mgvs1.75 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

33.6%235mg

326 mgvs235 mg

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

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28%957mg

Potassium

23%780mg

957 mgvs780 mg

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

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4.72%2.6μg

Selenium

2.5%1.4μg

2.6 μgvs1.4 μg

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

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0.16%2.36mg

Sodium

10.8%162mg

2.36 mgvs162 mg

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

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21.5%2.36mg

Zinc

20.6%2.26mg

2.36 mgvs2.26 mg

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

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4.27%158g

Water

10.4%384g

158 gvs384 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 Cooked Frozen Mixed Vegetables:

Boiled All Types Kidney Beans have 3.5 times more Vitamin B9 than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin C, 24.7 times more Vitamin E and 5.5 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cooked Frozen Mixed Vegetables:

Boiled All Types Kidney Beans have 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Calcium, 1.7 times more Manganese, 68.4 times more Sodium and 2.4 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 4.6 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain 19.1 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Mixed Vegetables 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 BeansCooked Frozen Mixed VegetablesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Low Sodium Vegetable Juice CocktailCooked Frozen Mixed VegetablesVS Canned Low Sodium Vegetable Juice Cocktail

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Cooked Frozen Mixed Vegetables

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cooked Frozen Mixed Vegetables?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: