Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Enriched yellow Corn flour masaVS Boiled Kidney Beans

Weight per 300 calories

Enriched yellow Corn flour masa
82.6g
Boiled Kidney Beans
236g

Enriched yellow Corn flour masa has 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Enriched yellow Corn flour masa
9%
9%
82%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
3.14%3.05g
Fat
1.2%1.2g
3.05 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
1.37%0.44g
Saturated Fat
0.54%0.17g
0.44 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
2.7%0.043g
Omega 3
25%0.4g
0.043 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
8.13%1.4g
Omega 6
1.5%0.26g
1.4 gvs0.26 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals 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 Cereals rich in Cholesterol
48.7%63.3g
Carbohydrate
41.4%54g
63.3 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
NA
Sugars
1.04%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
NA
≤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 Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
14%5.3g
Fiber
39.8%15g
5.3 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
12.5%7g
Protein
36.6%20.5g
7 gvs20.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

1%9.1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
9.1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
102%1.2mg
Vitamin B1
31.5%0.38mg
Thiamine
1.2 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
51%0.67mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.67 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
51.3%8.2mg
Vitamin B3
8.53%1.37mg
Niacin, nicotinic acid, niacinamide
8.2 mgvs1.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.17%0.16mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
0.16 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
30%0.39mg
Vitamin B6
22%0.28mg
Pyridoxine
0.39 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
33.5%134μg
Vitamin B9
76.8%307μg
Folates and Folic Acid
134 μgvs307 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals 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 Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
3.15%2.83mg
Ascorbic acid
0 mgvs2.83 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals 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 Cereals rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
0.47%0.071mg
Tocopherols and Tocotrienols
NA mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
NA
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
NA μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

11.4%114mg
Calcium
8.27%82.7mg
114 mgvs82.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
19%0.17mg
Copper
56.7%0.51mg
0.17 mgvs0.51 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
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 Cereals rich in Fluoride
88%7.02mg
Iron
65.6%5.24mg
7.02 mgvs5.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
18.3%77mg
Magnesium
23.6%99mg
77 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
13.5%0.31mg
Manganese
44%1mg
0.31 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
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 Cereals rich in Molybdenum
27.3%191mg
Phosphorus
46.6%326mg
191 mgvs326 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
6.37%217mg
Potassium
28%957mg
217 mgvs957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
15.8%8.68μg
Selenium
4.72%2.6μg
8.68 μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.28%4.13mg
Sodium
0.16%2.36mg
4.13 mgvs2.36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
13.5%1.5mg
Zinc
21.5%2.36mg
1.5 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.22%8.1g
Water
4.27%158g
8.1 gvs158 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 300 calories of Enriched yellow Corn flour masa vs Boiled Kidney Beans:
Comparing minerals per 300 calories for Enriched yellow Corn flour masa vs Boiled Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: