Comparing Nutrients in 300 calories California Red Kidney BeansVS Breadnuts

Weight per 300 calories

California Red Kidney Beans

91g

Breadnuts

138g

California Red Kidney Beans have 1.5 times more energy per 100g than Breadnuts. It has high energy density when compared to other foods. Raw Breadnut Tree Seeds having above average energy density.

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

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Breadnuts

11%

85%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Breadnuts

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

1.4%1.37g

0.23 gvs1.37 g

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

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0.1%0.033g

Saturated Fat

1.15%0.37g

0.033 gvs0.37 g

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

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4.77%0.076g

Omega 3

10.5%0.17g

0.076 gvs0.17 g

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

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0.29%0.049g

Omega 6

3.3%0.56g

0.049 gvs0.56 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

49.2%64g

54.4 gvs64 g

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

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Sugars

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

NA gvsNA 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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59.6%22.6g

Fiber

22.6 gvsNA g

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

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39.6%22g

Protein

14.7%8.25g

22 gvs8.25 g

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

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Vitamins

California Red Kidney Beansvs Breadnuts

0%0μg

Vitamin A

1.84%16.6μg

RAE, retinol activity equivalents

0 μgvs16.6 μg

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

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40%0.48mg

Vitamin B1

6.34%0.076mg

Thiamine

0.48 mgvs0.076 mg

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

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15.3%0.2mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.2 mgvs0.076 mg

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

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11.7%1.87mg

Vitamin B3

7.6%1.2mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.2 mg

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

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14%0.71mg

Vitamin B5

30.4%1.52mg

Pantothenic acid

0.71 mgvs1.52 mg

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

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27.8%0.36mg

Vitamin B6

43%0.56mg

Pyridoxine

0.36 mgvs0.56 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

23%91μg

Folates and Folic Acid

358 μgvs91 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

42%38mg

Ascorbic acid

4.1 mgvs38 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

California Red Kidney Beansvs Breadnuts

17.7%177mg

Calcium

13.5%135mg

177 mgvs135 mg

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

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111%1mg

Copper

222%2mg

1 mgvs2 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

36%2.9mg

8.5 mgvs2.9 mg

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

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34.6%145mg

Magnesium

22.4%94mg

145 mgvs94 mg

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

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39.5%0.91mg

Manganese

10.7%0.25mg

0.91 mgvs0.25 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

13.2%93mg

368 mgvs93 mg

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

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40%1355mg

Potassium

48%1635mg

1355 mgvs1635 mg

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

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5.3%2.9μg

Selenium

2.9 μgvsNA μg

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

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0.67%10mg

Sodium

2.86%43mg

10 mgvs43 mg

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

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21%2.3mg

Zinc

14.2%1.56mg

2.3 mgvs1.56 mg

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

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0.29%10.7g

Water

1.7%62.2g

10.7 gvs62.2 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 Breadnuts:

Raw California Red Kidney Beans have 6.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.9 times more Vitamin B9 than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.3 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Raw Breadnut Tree Seeds 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 Breadnuts:

Raw California Red Kidney Beans have 1.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 4 times more Phosphorus and 1.5 times more Zinc than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 2 times more Copper than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Breadnut Tree Seeds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2.7 times more Protein than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 2.2 times more Omega 3 and 11.4 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Breadnut Tree Seeds have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Raw Breadnut Tree Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansBreadnutsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Dried BreadnutsBreadnutsVS Dried Breadnuts

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Breadnuts

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: