Comparing Nutrients in 300 calories ShallotsVS Boiled California Red Kidney Beans

Weight per 300 calories

Shallots

417g

Boiled California Red Kidney Beans

242g

Boiled California Red Kidney Beans have 1.7 times more energy per unit of mass than Raw Shallots, which is average in comparison to other foods. Shallots having average energy density.

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

Macros Ratio

Protein Fat Carbs

Shallots

13%

86%

Boiled California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Shallotsvs 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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0.43%0.42g

Fat

0.22%0.22g

0.42 gvs0.22 g

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

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0.22%0.071g

Saturated Fat

0.11%0.034g

0.071 gvs0.034 g

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

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0.52%0.008g

Omega 3

4.84%0.077g

0.008 gvs0.077 g

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

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0.91%0.15g

Omega 6

0.28%0.048g

0.15 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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54%70g

Carbohydrate

41.7%54.2g

70 gvs54.2 g

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

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45.2%32.8g

Sugars

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

32.8 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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35%13.3g

Fiber

59.2%22.5g

13.3 gvs22.5 g

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

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18.6%10.4g

Protein

39.4%22g

10.4 gvs22 g

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

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Vitamins

Shallotsvs 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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21%0.25mg

Vitamin B1

26%0.31mg

Thiamine

0.25 mgvs0.31 mg

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

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6.4%0.083mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.083 mgvs0.15 mg

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

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5.2%0.83mg

Vitamin B3

8.17%1.3mg

Niacin, nicotinic acid, niacinamide

0.83 mgvs1.3 mg

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

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24%1.2mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

1.2 mgvs0.53 mg

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

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111%1.44mg

Vitamin B6

19.4%0.25mg

Pyridoxine

1.44 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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35.4%142μg

Vitamin B9

44.8%179μg

Folates and Folic Acid

142 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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37%33.3mg

Vitamin C

3.23%2.9mg

Ascorbic acid

33.3 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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1.1%0.17mg

Vitamin E

Tocopherols and Tocotrienols

0.17 mgvsNA mg

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

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2.78%3.33μg

Vitamin K

Phytomenadione or phylloquinone

3.33 μgvsNA μg

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

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Minerals

Shallotsvs Boiled California Red Kidney Beans

15.4%154mg

Calcium

16%160mg

154 mgvs160 mg

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

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40.7%0.37mg

Copper

77.7%0.7mg

0.37 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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62.5%5mg

Iron

90%7.2mg

5 mgvs7.2 mg

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

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21%87.5mg

Magnesium

27.6%116mg

87.5 mgvs116 mg

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

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53%1.2mg

Manganese

33.5%0.77mg

1.2 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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35.7%250mg

Phosphorus

47.4%331mg

250 mgvs331 mg

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

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41%1392mg

Potassium

30%1014mg

1392 mgvs1014 mg

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

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9.1%5μg

Selenium

5.28%2.9μg

5 μgvs2.9 μg

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

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3.33%50mg

Sodium

0.65%9.68mg

50 mgvs9.68 mg

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

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15%1.67mg

Zinc

19%2.1mg

1.67 mgvs2.1 mg

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

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9%333g

Water

4.38%162g

333 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 Shallots vs Boiled California Red Kidney Beans:

Raw Shallots have 2.3 times more Vitamin B5, 5.7 times more Vitamin B6 and 11.5 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Shallots.
Both Raw Shallots and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Shallots 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 Shallots vs Boiled California Red Kidney Beans:

Raw Shallots have 1.6 times more Manganese, 1.4 times more Potassium, 1.7 times more Selenium, 5.2 times more Sodium and 2.1 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.9 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium and 1.3 times more Phosphorus than Raw Shallots.
Both Raw Shallots and Boiled California Red Kidney Beans have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Shallots have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 9.3 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Raw Shallots.
Both Raw Shallots and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Raw Shallots as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

ShallotsVS Dry CarrotBoiled California Red Kidney BeansVS Dry CarrotShallotsVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories ShallotsVS Boiled California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: