Comparing Nutrients in 300 calories OkaraVS Boiled California Red Kidney Beans

Weight per 300 calories

Okara

395g

Boiled California Red Kidney Beans

242g

Boiled California Red Kidney Beans have 1.6 times more energy per unit of mass than Okara, which is average in comparison to other foods. Okara having average energy density.

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

Macros Ratio

Protein Fat Carbs

Okara

18%

20%

62%

Boiled California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Okaravs Boiled 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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7.04%6.83g

Fat

0.22%0.22g

6.83 gvs0.22 g

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

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2.4%0.76g

Saturated Fat

0.11%0.034g

0.76 gvs0.034 g

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

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22%0.35g

Omega 3

4.84%0.077g

0.35 gvs0.077 g

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

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15.5%2.63g

Omega 6

0.28%0.048g

2.63 gvs0.048 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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37%48.3g

Carbohydrate

41.7%54.2g

48.3 gvs54.2 g

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

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Sugars

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

NA 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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Fiber

59.2%22.5g

NA gvs22.5 g

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

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25%14g

Protein

39.4%22g

14 gvs22 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Okaravs Boiled California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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6.58%0.079mg

Vitamin B1

26%0.31mg

Thiamine

0.079 mgvs0.31 mg

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

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6.07%0.079mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.079 mgvs0.15 mg

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

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2.47%0.39mg

Vitamin B3

8.17%1.3mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs1.3 mg

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

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6.95%0.35mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.35 mgvs0.53 mg

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

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35%0.45mg

Vitamin B6

19.4%0.25mg

Pyridoxine

0.45 mgvs0.25 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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25.7%103μg

Vitamin B9

44.8%179μg

Folates and Folic Acid

103 μgvs179 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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0%0mg

Vitamin C

3.23%2.9mg

Ascorbic acid

0 mgvs2.9 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Okaravs Boiled California Red Kidney Beans

31.6%316mg

Calcium

16%160mg

316 mgvs160 mg

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

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87.7%0.79mg

Copper

77.7%0.7mg

0.79 mgvs0.7 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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64%5.13mg

Iron

90%7.2mg

5.13 mgvs7.2 mg

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

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24.4%103mg

Magnesium

27.6%116mg

103 mgvs116 mg

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

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69.3%1.6mg

Manganese

33.5%0.77mg

1.6 mgvs0.77 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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34%237mg

Phosphorus

47.4%331mg

237 mgvs331 mg

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

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24.7%841mg

Potassium

30%1014mg

841 mgvs1014 mg

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

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76%42μg

Selenium

5.28%2.9μg

42 μgvs2.9 μg

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

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2.37%35.5mg

Sodium

0.65%9.68mg

35.5 mgvs9.68 mg

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

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20%2.2mg

Zinc

19%2.1mg

2.2 mgvs2.1 mg

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

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8.7%322g

Water

4.38%162g

322 gvs162 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 Okara vs Boiled California Red Kidney Beans:

Okara has 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Okara has 2 times more Calcium, 2.1 times more Manganese, 14.4 times more Selenium and 2 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.4 times more Iron and 1.4 times more Phosphorus than Okara.
Both Okara and Boiled California Red Kidney Beans have similar amounts of Copper, Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Okara has 31.4 times more Fat, 4.5 times more Omega 3 and 54.3 times more Omega 6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.6 times more Protein than Okara.
Both Okara and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Okara as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OkaraVS FuyuBoiled California Red Kidney BeansVS FuyuOkaraVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories OkaraVS Boiled California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: