Comparing Nutrients in 300 calories SemolinaVS Boiled Kidney Beans

Weight per 300 calories

Semolina

83.3g

Boiled Kidney Beans

236g

Semolina has 2.8 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 - Semolina or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Semolina

14%

83%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Semolinavs 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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0.9%0.88g

Fat

1.2%1.2g

0.88 gvs1.2 g

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

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0.39%0.13g

Saturated Fat

0.54%0.17g

0.13 gvs0.17 g

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

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1.93%0.031g

Omega 3

25%0.4g

0.031 gvs0.4 g

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

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1.93%0.33g

Omega 6

1.5%0.26g

0.33 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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46.7%60.7g

Carbohydrate

41.4%54g

60.7 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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8.55%3.25g

Fiber

39.8%15g

3.25 gvs15 g

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

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19%10.6g

Protein

36.6%20.5g

10.6 gvs20.5 g

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

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Vitamins

Semolinavs 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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19.4%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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5.13%0.067mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.067 mgvs0.14 mg

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

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17.2%2.76mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.76 mgvs1.37 mg

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

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9.67%0.48mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.48 mgvs0.52 mg

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

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6.6%0.086mg

Vitamin B6

22%0.28mg

Pyridoxine

0.086 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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15%60μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

60 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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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 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

Semolinavs Boiled Kidney Beans

1.4%14mg

Calcium

8.27%82.7mg

14 mgvs82.7 mg

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

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17.5%0.16mg

Copper

56.7%0.51mg

0.16 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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13%1.03mg

Iron

65.6%5.24mg

1.03 mgvs5.24 mg

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

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9.33%39mg

Magnesium

23.6%99mg

39 mgvs99 mg

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

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22.4%0.52mg

Manganese

44%1mg

0.52 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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16%113mg

Phosphorus

46.6%326mg

113 mgvs326 mg

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

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4.56%155mg

Potassium

28%957mg

155 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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0.056%0.83mg

Sodium

0.16%2.36mg

0.83 mgvs2.36 mg

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

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7.95%0.88mg

Zinc

21.5%2.36mg

0.88 mgvs2.36 mg

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

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0.29%10.6g

Water

4.27%158g

10.6 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 Semolina vs Boiled Kidney Beans:

Semolina has 2 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Semolina.
Both Semolina and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Semolina 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 Semolina vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 5.8 times more Calcium, 3.2 times more Copper, 5.1 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 6.2 times more Potassium, 2.7 times more Zinc and 15 times more Water than Semolina.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans contain 13 times more Omega 3, 4.7 times more Fiber and 1.9 times more Protein than Semolina.
Both Semolina and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Semolina 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:

SemolinaVS Wheat FlourBoiled Kidney BeansVS Wheat FlourSemolinaVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories SemolinaVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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