Comparing Nutrients in 300 calories Golden RaisinsVS Boiled Kidney Beans

Weight per 300 calories

Golden Raisins

100g

Boiled Kidney Beans

236g

Golden Raisins have 2.4 times more energy per 100g than Boiled Kidney Beans. It has 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 - Golden Raisins or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Golden Raisinsvs 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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0.21%0.2g

Fat

1.2%1.2g

0.2 gvs1.2 g

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

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0.2%0.065g

Saturated Fat

0.54%0.17g

0.065 gvs0.17 g

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

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1.2%0.019g

Omega 3

25%0.4g

0.019 gvs0.4 g

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

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0.22%0.038g

Omega 6

1.5%0.26g

0.038 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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61.3%79.8g

Carbohydrate

41.4%54g

79.8 gvs54 g

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

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90%65.5g

Sugars

1.04%0.76g

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

65.5 gvs0.76 g

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

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47.7%34.6g

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]

34.6 gvsNA g

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

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%31g

Glucose

31 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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8.66%3.3g

Fiber

39.8%15g

3.3 gvs15 g

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

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5.84%3.27g

Protein

36.6%20.5g

3.27 gvs20.5 g

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

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Vitamins

Golden Raisinsvs Boiled 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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0.66%0.008mg

Vitamin B1

31.5%0.38mg

Thiamine

0.008 mgvs0.38 mg

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

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14.6%0.19mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.19 mgvs0.14 mg

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

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7.1%1.14mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.37 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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24.8%0.32mg

Vitamin B6

22%0.28mg

Pyridoxine

0.32 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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0.75%3μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

3 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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3.54%3.2mg

Vitamin C

3.15%2.83mg

Ascorbic acid

3.2 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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0.8%0.12mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.12 mgvs0.071 mg

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

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2.9%3.5μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

3.5 μgvs20 μg

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

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Minerals

Golden Raisinsvs Boiled Kidney Beans

6.38%63.8mg

Calcium

8.27%82.7mg

63.8 mgvs82.7 mg

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

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25.2%0.23mg

Copper

56.7%0.51mg

0.23 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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12.2%0.98mg

Iron

65.6%5.24mg

0.98 mgvs5.24 mg

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

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8.3%35mg

Magnesium

23.6%99mg

35 mgvs99 mg

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

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9.8%0.23mg

Manganese

44%1mg

0.23 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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14.4%101mg

Phosphorus

46.6%326mg

101 mgvs326 mg

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

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22%744mg

Potassium

28%957mg

744 mgvs957 mg

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

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1.27%0.7μg

Selenium

4.72%2.6μg

0.7 μgvs2.6 μg

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

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1.6%24mg

Sodium

0.16%2.36mg

24 mgvs2.36 mg

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

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3.35%0.37mg

Zinc

21.5%2.36mg

0.37 mgvs2.36 mg

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

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0.4%15g

Water

4.27%158g

15 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 Golden Raisins vs Boiled Kidney Beans:

Golden Seedless Raisins have 1.4 times more Vitamin B2 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 47.4 times more Vitamin B1, 102.7 times more Vitamin B9 and 5.7 times more Vitamin K than Golden Seedless Raisins.
Both Golden Seedless Raisins and Boiled All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 300 kcal.
Both Golden Seedless Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Golden Raisins vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 1.3 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 2.8 times more Magnesium, 4.5 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Selenium, 6.4 times more Zinc and 10.6 times more Water than Golden Seedless Raisins.

Comparison of macro-nutrients per 300 calories:

Golden Seedless Raisins have 1.5 times more Carbohydrate and 86.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 21.2 times more Omega 3, 4.6 times more Fiber and 6.3 times more Protein than Golden Seedless Raisins.
Both Golden Seedless Raisins and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Golden Seedless Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Golden RaisinsVS Dark RaisinsBoiled Kidney BeansVS Dark RaisinsGolden RaisinsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Golden RaisinsVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: