Comparing Nutrients in 300 calories Frozen EdamameVS California Red Kidney Beans

Weight per 300 calories

Frozen Edamame

275g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 3 times more energy per unit of mass than Frozen Edamame, Unprepared, which is high in comparison to other foods. Frozen Edamame having average energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Edamame

38%

36%

26%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Frozen Edamamevs California Red 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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13.4%13g

Fat

0.23%0.23g

13 gvs0.23 g

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

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Saturated Fat

0.1%0.033g

NA gvs0.033 g

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

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Omega 3

4.77%0.076g

NA gvs0.076 g

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

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Omega 6

0.29%0.049g

NA gvs0.049 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

42%54.4g

21 gvs54.4 g

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

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9.4%6.83g

Sugars

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

6.83 gvsNA g

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

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0.8%0.58g

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]

0.58 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%3.1g

Sucrose

3.1 gvsNA g

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

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34.8%13.2g

Fiber

59.6%22.6g

13.2 gvs22.6 g

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

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55%31g

Protein

39.6%22g

31 gvs22 g

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

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Vitamins

Frozen Edamamevs California Red Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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34.4%0.41mg

Vitamin B1

40%0.48mg

Thiamine

0.41 mgvs0.48 mg

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

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56%0.73mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.73 mgvs0.2 mg

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

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16%2.55mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.55 mgvs1.87 mg

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

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29.4%1.47mg

Vitamin B5

14%0.71mg

Pantothenic acid

1.47 mgvs0.71 mg

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

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28.6%0.37mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.37 mgvs0.36 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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208%834μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

834 μgvs358 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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29.7%26.7mg

Vitamin C

4.55%4.1mg

Ascorbic acid

26.7 mgvs4.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.2%2mg

Vitamin E

Tocopherols and Tocotrienols

2 mgvsNA mg

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

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72%86.4μg

Vitamin K

Phytomenadione or phylloquinone

86.4 μgvsNA μg

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

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Minerals

Frozen Edamamevs California Red Kidney Beans

16.5%165mg

Calcium

17.7%177mg

165 mgvs177 mg

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

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99%0.89mg

Copper

111%1mg

0.89 mgvs1 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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72.6%5.8mg

Iron

106%8.5mg

5.8 mgvs8.5 mg

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

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40%168mg

Magnesium

34.6%145mg

168 mgvs145 mg

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

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121%2.78mg

Manganese

39.5%0.91mg

2.78 mgvs0.91 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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63.3%443mg

Phosphorus

52.6%368mg

443 mgvs368 mg

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

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39%1327mg

Potassium

40%1355mg

1327 mgvs1355 mg

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

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Selenium

5.3%2.9μg

NA μgvs2.9 μg

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

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1.1%16.5mg

Sodium

0.67%10mg

16.5 mgvs10 mg

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

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33%3.63mg

Zinc

21%2.3mg

3.63 mgvs2.3 mg

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

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5.6%207g

Water

0.29%10.7g

207 gvs10.7 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 Frozen Edamame vs California Red Kidney Beans:

Frozen Edamame, Unprepared has 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B9 and 6.5 times more Vitamin C than Raw California Red Kidney Beans.
Both Frozen Edamame, Unprepared and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.

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

Frozen Edamame, Unprepared has 3.1 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Zinc and 19.4 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Iron than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Raw California Red Kidney Beans have similar amounts of Calcium, Copper, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Edamame, Unprepared has 57.3 times more Fat and 1.4 times more Protein than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.6 times more Carbohydrate and 1.7 times more Fiber than Frozen Edamame, Unprepared.
Both Frozen Edamame, Unprepared and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Frozen Edamame, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen EdamameVS Cooked Frozen EdamameCalifornia Red Kidney BeansVS Cooked Frozen EdamameFrozen EdamameVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Frozen EdamameVS California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: