Comparing Nutrients in 300 calories Roasted Breadfruit SeedsVS Boiled Kidney Beans

Weight per 300 calories

Roasted Breadfruit Seeds

145g

Boiled Kidney Beans

236g

Roasted Breadfruit Seeds have 1.6 times more energy per 100g than Boiled Kidney Beans. It has above average 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 Breadfruit Seeds or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Breadfruit Seeds

12%

76%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Roasted Breadfruit Seedsvs 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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4.03%3.9g

Fat

1.2%1.2g

3.9 gvs1.2 g

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

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3.3%1.06g

Saturated Fat

0.54%0.17g

1.06 gvs0.17 g

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

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30%0.48g

Omega 3

25%0.4g

0.48 gvs0.4 g

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

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9.43%1.6g

Omega 6

1.5%0.26g

1.6 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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44.7%58g

Carbohydrate

41.4%54g

58 gvs54 g

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

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Sugars

1.04%0.76g

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

NA gvs0.76 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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23%8.7g

Fiber

39.8%15g

8.7 gvs15 g

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

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16%9g

Protein

36.6%20.5g

9 gvs20.5 g

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

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Vitamins

Roasted Breadfruit Seedsvs Boiled Kidney Beans

2.4%21.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

21.7 μgvs0 μg

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

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49.5%0.59mg

Vitamin B1

31.5%0.38mg

Thiamine

0.59 mgvs0.38 mg

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

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26.8%0.35mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.35 mgvs0.14 mg

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

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67%10.7mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs1.37 mg

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

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29.3%1.46mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.46 mgvs0.52 mg

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

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47%0.61mg

Vitamin B6

22%0.28mg

Pyridoxine

0.61 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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21.4%85.5μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

85.5 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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12.2%11mg

Vitamin C

3.15%2.83mg

Ascorbic acid

11 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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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA 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 Breadfruit Seedsvs Boiled Kidney Beans

12.5%125mg

Calcium

8.27%82.7mg

125 mgvs82.7 mg

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

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213%1.9mg

Copper

56.7%0.51mg

1.9 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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16.3%1.3mg

Iron

65.6%5.24mg

1.3 mgvs5.24 mg

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

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21.4%90mg

Magnesium

23.6%99mg

90 mgvs99 mg

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

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10.3%0.24mg

Manganese

44%1mg

0.24 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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36.2%254mg

Phosphorus

46.6%326mg

254 mgvs326 mg

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

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46%1568mg

Potassium

28%957mg

1568 mgvs957 mg

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

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Selenium

4.72%2.6μg

NA μgvs2.6 μg

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

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2.7%40.6mg

Sodium

0.16%2.36mg

40.6 mgvs2.36 mg

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

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13.6%1.5mg

Zinc

21.5%2.36mg

1.5 mgvs2.36 mg

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

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1.95%72g

Water

4.27%158g

72 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 Breadfruit Seeds vs Boiled Kidney Beans:

Roasted Breadfruit Seeds have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.9 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B9 than Roasted Breadfruit Seeds.
Both Roasted Breadfruit Seeds 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 Breadfruit Seeds vs Boiled Kidney Beans:

Roasted Breadfruit Seeds have 1.5 times more Calcium, 3.8 times more Copper and 1.6 times more Potassium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4 times more Iron, 4.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Zinc and 2.2 times more Water than Roasted Breadfruit Seeds.
Both Roasted Breadfruit Seeds and Boiled All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Roasted Breadfruit Seeds have 3.3 times more Fat, 6.1 times more Saturated Fat and 6.3 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Fiber and 2.3 times more Protein than Roasted Breadfruit Seeds.
Both Roasted Breadfruit Seeds and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Roasted Breadfruit Seeds 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 Breadfruit SeedsVS Roasted CottonseedBoiled Kidney BeansVS Roasted CottonseedRoasted Breadfruit SeedsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Roasted Breadfruit SeedsVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: