Comparing Nutrients in 300 calories California Red Kidney BeansVS Lentils

Weight per 300 calories

California Red Kidney Beans

91g

Lentils

85.2g

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

Which food has more nutrients per 300 calories - California Red Kidney Beans or Lentils?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Lentils

27%

70%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Lentils

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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0.23%0.23g

Fat

0.93%0.9g

0.23 gvs0.9 g

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

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0.1%0.033g

Saturated Fat

0.41%0.13g

0.033 gvs0.13 g

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

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4.77%0.076g

Omega 3

5.97%0.095g

0.076 gvs0.095 g

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

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0.29%0.049g

Omega 6

2.08%0.35g

0.049 gvs0.35 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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42%54.4g

Carbohydrate

41.5%54g

54.4 gvs54 g

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

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Sugars

2.4%1.73g

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

NA gvs1.73 g

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

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Fructose

0.32%0.23g

≤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 gvs0.23 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%1.25g

NA gvs1.25 g

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

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59.6%22.6g

Fiber

24%9.1g

22.6 gvs9.1 g

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

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39.6%22g

Protein

37.5%21g

22 gvs21 g

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

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Vitamins

California Red Kidney Beansvs Lentils

0%0μg

Vitamin A

0.19%1.7μg

RAE, retinol activity equivalents

0 μgvs1.7 μg

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

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40%0.48mg

Vitamin B1

62%0.74mg

Thiamine

0.48 mgvs0.74 mg

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

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15.3%0.2mg

Vitamin B2

14%0.18mg

Riboflavin

0.2 mgvs0.18 mg

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

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11.7%1.87mg

Vitamin B3

14%2.22mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs2.22 mg

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

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14%0.71mg

Vitamin B5

36.5%1.82mg

Pantothenic acid

0.71 mgvs1.82 mg

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

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27.8%0.36mg

Vitamin B6

35.4%0.46mg

Pyridoxine

0.36 mgvs0.46 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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89.5%358μg

Vitamin B9

102%408μg

Folates and Folic Acid

358 μgvs408 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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4.55%4.1mg

Vitamin C

4.26%3.84mg

Ascorbic acid

4.1 mgvs3.84 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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Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

NA mgvs0.42 mg

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

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Vitamin K

3.55%4.26μg

Phytomenadione or phylloquinone

NA μgvs4.26 μg

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

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Minerals

California Red Kidney Beansvs Lentils

17.7%177mg

Calcium

3%30mg

177 mgvs30 mg

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

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111%1mg

Copper

71.4%0.64mg

1 mgvs0.64 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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106%8.5mg

Iron

69.4%5.55mg

8.5 mgvs5.55 mg

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

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34.6%145mg

Magnesium

9.54%40mg

145 mgvs40 mg

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

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39.5%0.91mg

Manganese

51.6%1.2mg

0.91 mgvs1.2 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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52.6%368mg

Phosphorus

34.2%239mg

368 mgvs239 mg

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

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40%1355mg

Potassium

17%577mg

1355 mgvs577 mg

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

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5.3%2.9μg

Selenium

0.15%0.085μg

2.9 μgvs0.085 μg

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

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0.67%10mg

Sodium

0.34%5.1mg

10 mgvs5.1 mg

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

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21%2.3mg

Zinc

25.3%2.8mg

2.3 mgvs2.8 mg

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

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0.29%10.7g

Water

0.19%7.04g

10.7 gvs7.04 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 California Red Kidney Beans vs Lentils:

Raw Lentils contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Lentils have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 300 kcal.
Both Raw California Red Kidney Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Lentils:

Raw California Red Kidney Beans have 5.9 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium and 34.1 times more Selenium than Raw Lentils.
While Raw Lentils contain 1.3 times more Manganese than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Lentils have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2.5 times more Fiber than Raw Lentils.
While Raw Lentils contain 1.3 times more Omega 3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Lentils have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw California Red Kidney Beans as well as Raw Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansLentilsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled LentilsLentilsVS Boiled Lentils

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Lentils

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Lentils?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: