Comparing Nutrients in 300 calories Dried Zante CurrantsVS Boiled Kidney Beans

Weight per 300 calories

Dried Zante Currants

103g

Boiled Kidney Beans

236g

Dried Zante Currants have 2.3 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 - Dried Zante Currants or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Dried Zante Currants

95%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Dried Zante Currantsvs Boiled Kidney Beans

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

1.2%1.2g

0.23 gvs1.2 g

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

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0.27%0.088g

Saturated Fat

0.54%0.17g

0.088 gvs0.17 g

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

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0.78%0.012g

Omega 3

25%0.4g

0.012 gvs0.4 g

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

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0.21%0.036g

Omega 6

1.5%0.26g

0.036 gvs0.26 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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61.3%79.6g

Carbohydrate

41.4%54g

79.6 gvs54 g

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

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89%64.4g

Sugars

1.04%0.76g

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

64.4 gvs0.76 g

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

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46.4%33.6g

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]

33.6 gvsNA g

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

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%31g

Glucose

31 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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12%4.55g

Fiber

39.8%15g

4.55 gvs15 g

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

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6.34%3.55g

Protein

36.6%20.5g

3.55 gvs20.5 g

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

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Vitamins

Dried Zante Currantsvs Boiled Kidney Beans

0.46%4.14μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.14 μgvs0 μg

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

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13.8%0.17mg

Vitamin B1

31.5%0.38mg

Thiamine

0.17 mgvs0.38 mg

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

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11.3%0.15mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.15 mgvs0.14 mg

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

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10.4%1.67mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs1.37 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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23.6%0.31mg

Vitamin B6

22%0.28mg

Pyridoxine

0.31 mgvs0.28 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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2.6%10.3μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

10.3 μgvs307 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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5.4%4.86mg

Vitamin C

3.15%2.83mg

Ascorbic acid

4.86 mgvs2.83 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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0.76%0.11mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.11 mgvs0.071 mg

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

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2.84%3.4μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

3.4 μgvs20 μg

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

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Minerals

Dried Zante Currantsvs Boiled Kidney Beans

9.1%91mg

Calcium

8.27%82.7mg

91 mgvs82.7 mg

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

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34.3%0.31mg

Copper

56.7%0.51mg

0.31 mgvs0.51 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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24.3%1.94mg

Iron

65.6%5.24mg

1.94 mgvs5.24 mg

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

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8.87%37.2mg

Magnesium

23.6%99mg

37.2 mgvs99 mg

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

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15.5%0.36mg

Manganese

44%1mg

0.36 mgvs1 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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14.6%102mg

Phosphorus

46.6%326mg

102 mgvs326 mg

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

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23.6%804mg

Potassium

28%957mg

804 mgvs957 mg

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

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1.3%0.72μg

Selenium

4.72%2.6μg

0.72 μgvs2.6 μg

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

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2.97%44.5mg

Sodium

0.16%2.36mg

44.5 mgvs2.36 mg

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

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3.48%0.38mg

Zinc

21.5%2.36mg

0.38 mgvs2.36 mg

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

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0.49%18.2g

Water

4.27%158g

18.2 gvs158 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 Dried Zante Currants vs Boiled Kidney Beans:

Dried Zante Currants have 1.2 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 29.7 times more Vitamin B9 and 5.8 times more Vitamin K than Dried Zante Currants.
Both Dried Zante Currants and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
Both Dried Zante Currants as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Dried Zante Currants vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 1.7 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Selenium, 6.2 times more Zinc and 8.7 times more Water than Dried Zante Currants.
Both Dried Zante Currants and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Zante Currants have 1.5 times more Carbohydrate and 85.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 32.3 times more Omega 3, 3.3 times more Fiber and 5.8 times more Protein than Dried Zante Currants.
Both Dried Zante Currants and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Dried Zante Currants as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Zante CurrantsVS Custard-appleBoiled Kidney BeansVS Custard-appleDried Zante CurrantsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Dried Zante CurrantsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Zante Currants or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: