Comparing Nutrients in 300 calories CardamomVS California Red Kidney Beans

Weight per 300 calories

Cardamom

97g

California Red Kidney Beans

91g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cardamom

11%

16%

73%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Cardamomvs 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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6.66%6.46g

Fat

0.23%0.23g

6.46 gvs0.23 g

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

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2.05%0.66g

Saturated Fat

0.1%0.033g

0.66 gvs0.033 g

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

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7.23%0.12g

Omega 3

4.77%0.076g

0.12 gvs0.076 g

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

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1.76%0.3g

Omega 6

0.29%0.049g

0.3 gvs0.049 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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51%66g

Carbohydrate

42%54.4g

66 gvs54.4 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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71%27g

Fiber

59.6%22.6g

27 gvs22.6 g

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

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18.5%10.4g

Protein

39.6%22g

10.4 gvs22 g

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

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Vitamins

Cardamomvs 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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16%0.19mg

Vitamin B1

40%0.48mg

Thiamine

0.19 mgvs0.48 mg

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

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13.5%0.18mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.18 mgvs0.2 mg

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

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6.64%1.06mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs1.87 mg

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

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Vitamin B5

14%0.71mg

Pantothenic acid

NA mgvs0.71 mg

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

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17%0.22mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.22 mgvs0.36 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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Vitamin B9

89.5%358μg

Folates and Folic Acid

NA μgvs358 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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22.5%20.3mg

Vitamin C

4.55%4.1mg

Ascorbic acid

20.3 mgvs4.1 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

Cardamomvs California Red Kidney Beans

37%369mg

Calcium

17.7%177mg

369 mgvs177 mg

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

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41%0.37mg

Copper

111%1mg

0.37 mgvs1 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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168%13.5mg

Iron

106%8.5mg

13.5 mgvs8.5 mg

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

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52.6%221mg

Magnesium

34.6%145mg

221 mgvs145 mg

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

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1174%27mg

Manganese

39.5%0.91mg

27 mgvs0.91 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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24.5%172mg

Phosphorus

52.6%368mg

172 mgvs368 mg

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

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31.7%1079mg

Potassium

40%1355mg

1079 mgvs1355 mg

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

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Selenium

5.3%2.9μg

NA μgvs2.9 μg

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

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1.16%17.4mg

Sodium

0.67%10mg

17.4 mgvs10 mg

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

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65.5%7.2mg

Zinc

21%2.3mg

7.2 mgvs2.3 mg

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

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0.22%8g

Water

0.29%10.7g

8 gvs10.7 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 Cardamom vs California Red Kidney Beans:

Cardamom Spices have 5 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cardamom Spices.
Both Cardamom Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
Both Cardamom Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Cardamom Spices have 2.1 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 29.7 times more Manganese and 3.1 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 times more Copper, 2.1 times more Phosphorus and 1.3 times more Potassium than Cardamom Spices.

Comparison of macro-nutrients per 300 calories:

Cardamom Spices have 28.4 times more Fat, 1.5 times more Omega 3 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.1 times more Protein than Cardamom Spices.
Both Cardamom Spices and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Cardamom Spices as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CardamomVS Celery SeedCalifornia Red Kidney BeansVS Celery SeedCardamomVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories CardamomVS California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: