Comparing Nutrients in 300 calories Boiled Potherb JuteVS California Red Kidney Beans

Weight per 300 calories

Boiled Potherb Jute

811g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 8.9 times more energy per unit of mass than Boiled and Drained Potherb Jute, which is high in comparison to other foods. Boiled Potherb Jute having low energy density.

Which food has more nutrients per 300 calories - Boiled Potherb Jute or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Potherb Jute

32%

64%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Boiled Potherb Jutevs 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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1.67%1.62g

Fat

0.23%0.23g

1.62 gvs0.23 g

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

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0.76%0.24g

Saturated Fat

0.1%0.033g

0.24 gvs0.033 g

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

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1%0.016g

Omega 3

4.77%0.076g

0.016 gvs0.076 g

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

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4.5%0.76g

Omega 6

0.29%0.049g

0.76 gvs0.049 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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45.5%59g

Carbohydrate

42%54.4g

59 gvs54.4 g

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

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11%8.1g

Sugars

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

8.1 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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42.7%16.2g

Fiber

59.6%22.6g

16.2 gvs22.6 g

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

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53.3%30g

Protein

39.6%22g

30 gvs22 g

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

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Vitamins

Boiled Potherb Jutevs California Red Kidney Beans

233%2100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2100 μgvs0 μg

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

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61.5%0.74mg

Vitamin B1

40%0.48mg

Thiamine

0.74 mgvs0.48 mg

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

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120%1.56mg

Vitamin B2

15.3%0.2mg

Riboflavin

1.56 mgvs0.2 mg

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

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45%7.2mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs1.87 mg

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

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11.7%0.58mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.58 mgvs0.71 mg

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

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356%4.62mg

Vitamin B6

27.8%0.36mg

Pyridoxine

4.62 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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211%843μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

843 μgvs358 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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297%268mg

Vitamin C

4.55%4.1mg

Ascorbic acid

268 mgvs4.1 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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38%5.68mg

Vitamin E

Tocopherols and Tocotrienols

5.68 mgvsNA mg

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

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730%876μg

Vitamin K

Phytomenadione or phylloquinone

876 μgvsNA μg

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

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Minerals

Boiled Potherb Jutevs California Red Kidney Beans

171%1711mg

Calcium

17.7%177mg

1711 mgvs177 mg

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

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230%2.07mg

Copper

111%1mg

2.07 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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318%25.5mg

Iron

106%8.5mg

25.5 mgvs8.5 mg

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

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120%503mg

Magnesium

34.6%145mg

503 mgvs145 mg

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

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43.4%1mg

Manganese

39.5%0.91mg

1 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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83.4%584mg

Phosphorus

52.6%368mg

584 mgvs368 mg

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

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131%4459mg

Potassium

40%1355mg

4459 mgvs1355 mg

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

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13.3%7.3μg

Selenium

5.3%2.9μg

7.3 μgvs2.9 μg

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

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5.95%89mg

Sodium

0.67%10mg

89 mgvs10 mg

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

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58.2%6.4mg

Zinc

21%2.3mg

6.4 mgvs2.3 mg

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

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19%707g

Water

0.29%10.7g

707 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 Boiled Potherb Jute vs California Red Kidney Beans:

Boiled and Drained Potherb Jute has more Vitamin A, 1.5 times more Vitamin B1, 7.8 times more Vitamin B2, 3.9 times more Vitamin B3, 12.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 65.4 times more Vitamin C than Raw California Red Kidney Beans.
Both Boiled and Drained Potherb Jute and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Potherb Jute as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potherb Jute vs California Red Kidney Beans:

Boiled and Drained Potherb Jute has 9.7 times more Calcium, 2.1 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 1.6 times more Phosphorus, 3.3 times more Potassium, 2.5 times more Selenium, 8.9 times more Sodium, 2.8 times more Zinc and 66.2 times more Water than Raw California Red Kidney Beans.
Both Boiled and Drained Potherb Jute and Raw California Red Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Potherb Jute has 15.5 times more Omega 6 and 1.3 times more Protein than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.7 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Potherb Jute.
Both Boiled and Drained Potherb Jute and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Potherb Jute as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potherb JuteVS KaleCalifornia Red Kidney BeansVS KaleBoiled Potherb JuteVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Potherb JuteVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potherb Jute or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: