Comparing Nutrients in 300 calories Roasted HazelnutsVS Boiled Kidney Beans

Weight per 300 calories

Roasted Hazelnuts

46.4g

Boiled Kidney Beans

236g

Roasted Hazelnuts have 5.1 times more energy per 100g than Boiled Kidney Beans. It has very 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 - Roasted Hazelnuts or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Hazelnuts

81%

10%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Roasted Hazelnutsvs 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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30%29g

Fat

1.2%1.2g

29 gvs1.2 g

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

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6.55%2.1g

Saturated Fat

0.54%0.17g

2.1 gvs0.17 g

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

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1.74%0.028g

Omega 3

25%0.4g

0.028 gvs0.4 g

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

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23%3.9g

Omega 6

1.5%0.26g

3.9 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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6.3%8.17g

Carbohydrate

41.4%54g

8.17 gvs54 g

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

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3.13%2.27g

Sugars

1.04%0.76g

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

2.27 gvs0.76 g

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

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0.045%0.033g

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]

0.033 gvsNA g

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

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%0.033g

Glucose

0.033 gvsNA g

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

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%2.2g

Sucrose

2.2 gvsNA g

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

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11.5%4.37g

Fiber

39.8%15g

4.37 gvs15 g

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

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12.5%6.98g

Protein

36.6%20.5g

6.98 gvs20.5 g

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

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Vitamins

Roasted Hazelnutsvs Boiled Kidney Beans

0.15%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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13%0.16mg

Vitamin B1

31.5%0.38mg

Thiamine

0.16 mgvs0.38 mg

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

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4.4%0.057mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.057 mgvs0.14 mg

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

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5.95%0.95mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

0.95 mgvs1.37 mg

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

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8.57%0.43mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.43 mgvs0.52 mg

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

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22%0.29mg

Vitamin B6

22%0.28mg

Pyridoxine

0.29 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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10.2%41μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

41 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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1.96%1.76mg

Vitamin C

3.15%2.83mg

Ascorbic acid

1.76 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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47.3%7.1mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

7.1 mgvs0.071 mg

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

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

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Minerals

Roasted Hazelnutsvs Boiled Kidney Beans

5.7%57mg

Calcium

8.27%82.7mg

57 mgvs82.7 mg

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

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90%0.81mg

Copper

56.7%0.51mg

0.81 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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25.4%2.03mg

Iron

65.6%5.24mg

2.03 mgvs5.24 mg

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

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19%80.3mg

Magnesium

23.6%99mg

80.3 mgvs99 mg

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

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112%2.58mg

Manganese

44%1mg

2.58 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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20.6%144mg

Phosphorus

46.6%326mg

144 mgvs326 mg

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

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10.3%351mg

Potassium

28%957mg

351 mgvs957 mg

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

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3.46%1.9μg

Selenium

4.72%2.6μg

1.9 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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10.6%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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0.032%1.17g

Water

4.27%158g

1.17 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 Roasted Hazelnuts vs Boiled Kidney Beans:

Dry Roasted Hazelnuts Or Filberts have 100.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 7.5 times more Vitamin B9 and 1.6 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
Both Dry Roasted Hazelnuts Or Filberts and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
Both Dry Roasted Hazelnuts Or Filberts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Hazelnuts vs Boiled Kidney Beans:

Dry Roasted Hazelnuts Or Filberts have 1.6 times more Copper and 2.5 times more Manganese than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 2.6 times more Iron, 2.3 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium, 2 times more Zinc and 135.1 times more Water than Dry Roasted Hazelnuts Or Filberts.
Both Dry Roasted Hazelnuts Or Filberts and Boiled All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Hazelnuts Or Filberts have 24.5 times more Fat, 12.1 times more Saturated Fat, 15.3 times more Omega 6 and 3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 14.4 times more Omega 3, 6.6 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Dry Roasted Hazelnuts Or Filberts.
Both Dry Roasted Hazelnuts Or Filberts and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Dry Roasted Hazelnuts Or Filberts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted HazelnutsVS Ginkgo NutsBoiled Kidney BeansVS Ginkgo NutsRoasted HazelnutsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Roasted HazelnutsVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: