Comparing Nutrients in 300 calories NectarinesVS Boiled Kidney Beans

Weight per 300 calories

Nectarines

682g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 2.9 times more energy per unit of mass than Raw Nectarines, which is average in comparison to other foods. Nectarines having low energy density.

Which food has more nutrients per 300 calories - Nectarines or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Nectarinesvs 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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2.25%2.2g

Fat

1.2%1.2g

2.2 gvs1.2 g

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

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0.53%0.17g

Saturated Fat

0.54%0.17g

0.17 gvs0.17 g

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

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0.85%0.014g

Omega 3

25%0.4g

0.014 gvs0.4 g

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

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4.45%0.76g

Omega 6

1.5%0.26g

0.76 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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55.3%72g

Carbohydrate

41.4%54g

72 gvs54 g

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

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74.2%53.8g

Sugars

1.04%0.76g

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

53.8 gvs0.76 g

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

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13%9.34g

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]

9.34 gvsNA g

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

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%10.7g

Glucose

10.7 gvsNA g

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

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%33.2g

Sucrose

33.2 gvsNA g

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

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30.5%11.6g

Fiber

39.8%15g

11.6 gvs15 g

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

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13%7.23g

Protein

36.6%20.5g

7.23 gvs20.5 g

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

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Vitamins

Nectarinesvs Boiled Kidney Beans

13%116μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

116 μgvs0 μg

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

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19.3%0.23mg

Vitamin B1

31.5%0.38mg

Thiamine

0.23 mgvs0.38 mg

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

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14%0.18mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.18 mgvs0.14 mg

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

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48%7.67mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

7.67 mgvs1.37 mg

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

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25.2%1.26mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.26 mgvs0.52 mg

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

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13%0.17mg

Vitamin B6

22%0.28mg

Pyridoxine

0.17 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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8.52%34μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

34 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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41%37mg

Vitamin C

3.15%2.83mg

Ascorbic acid

37 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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35%5.25mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

5.25 mgvs0.071 mg

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

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12.5%15μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

15 μgvs20 μg

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

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Minerals

Nectarinesvs Boiled Kidney Beans

4.1%41mg

Calcium

8.27%82.7mg

41 mgvs82.7 mg

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

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65%0.59mg

Copper

56.7%0.51mg

0.59 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%1.9mg

Iron

65.6%5.24mg

1.9 mgvs5.24 mg

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

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14.6%61.4mg

Magnesium

23.6%99mg

61.4 mgvs99 mg

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

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16%0.37mg

Manganese

44%1mg

0.37 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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25.3%177mg

Phosphorus

46.6%326mg

177 mgvs326 mg

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

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40.3%1370mg

Potassium

28%957mg

1370 mgvs957 mg

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

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0%0μg

Selenium

4.72%2.6μg

0 μgvs2.6 μg

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

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0%0mg

Sodium

0.16%2.36mg

0 mgvs2.36 mg

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

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10.5%1.16mg

Zinc

21.5%2.36mg

1.16 mgvs2.36 mg

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

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16%597g

Water

4.27%158g

597 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 Nectarines vs Boiled Kidney Beans:

Raw Nectarines have more Vitamin A, 1.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B5, 13 times more Vitamin C and 74.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B6, 9 times more Vitamin B9 and 1.3 times more Vitamin K than Raw Nectarines.
Both Raw Nectarines as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Nectarines vs Boiled Kidney Beans:

Raw Nectarines have 1.4 times more Potassium and 3.8 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, more Selenium and 2 times more Zinc than Raw Nectarines.
Both Raw Nectarines and Boiled All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Nectarines have 3 times more Omega 6, 1.3 times more Carbohydrate and 71.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 29.4 times more Omega 3, 1.3 times more Fiber and 2.8 times more Protein than Raw Nectarines.
Both Raw Nectarines and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Raw Nectarines as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

NectarinesVS OheloberriesBoiled Kidney BeansVS OheloberriesNectarinesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories NectarinesVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Nectarines or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: