Comparing Nutrients in 300 calories TomatillosVS Boiled California Red Kidney Beans

Weight per 300 calories

Tomatillos

938g

Boiled California Red Kidney Beans

242g

Boiled California Red Kidney Beans have 3.9 times more energy per unit of mass than Raw Tomatillos, which is average in comparison to other foods. Tomatillos having low energy density.

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

Macros Ratio

Protein Fat Carbs

Tomatillos

11%

25%

64%

Boiled California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Tomatillosvs 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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9.86%9.56g

Fat

0.22%0.22g

9.56 gvs0.22 g

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

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4.07%1.3g

Saturated Fat

0.11%0.034g

1.3 gvs0.034 g

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

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9.38%0.15g

Omega 3

4.84%0.077g

0.15 gvs0.077 g

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

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22%3.77g

Omega 6

0.28%0.048g

3.77 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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42%54.8g

Carbohydrate

41.7%54.2g

54.8 gvs54.2 g

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

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51%37g

Sugars

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

37 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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47%18g

Fiber

59.2%22.5g

18 gvs22.5 g

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

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16%9g

Protein

39.4%22g

9 gvs22 g

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

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Vitamins

Tomatillosvs Boiled California Red Kidney Beans

6.25%56.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

56.3 μgvs0 μg

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

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34.4%0.41mg

Vitamin B1

26%0.31mg

Thiamine

0.41 mgvs0.31 mg

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

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25.2%0.33mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.33 mgvs0.15 mg

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

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108%17.3mg

Vitamin B3

8.17%1.3mg

Niacin, nicotinic acid, niacinamide

17.3 mgvs1.3 mg

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

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28%1.4mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

1.4 mgvs0.53 mg

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

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40.4%0.53mg

Vitamin B6

19.4%0.25mg

Pyridoxine

0.53 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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16.4%65.6μg

Vitamin B9

44.8%179μg

Folates and Folic Acid

65.6 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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122%110mg

Vitamin C

3.23%2.9mg

Ascorbic acid

110 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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23.8%3.56mg

Vitamin E

Tocopherols and Tocotrienols

3.56 mgvsNA mg

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

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79%95μg

Vitamin K

Phytomenadione or phylloquinone

95 μgvsNA μg

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

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Minerals

Tomatillosvs Boiled California Red Kidney Beans

6.56%65.6mg

Calcium

16%160mg

65.6 mgvs160 mg

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

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82.3%0.74mg

Copper

77.7%0.7mg

0.74 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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72.7%5.8mg

Iron

90%7.2mg

5.8 mgvs7.2 mg

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

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44.6%188mg

Magnesium

27.6%116mg

188 mgvs116 mg

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

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62.4%1.43mg

Manganese

33.5%0.77mg

1.43 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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52.2%366mg

Phosphorus

47.4%331mg

366 mgvs331 mg

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

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74%2513mg

Potassium

30%1014mg

2513 mgvs1014 mg

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

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8.52%4.7μg

Selenium

5.28%2.9μg

4.7 μgvs2.9 μg

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

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0.63%9.38mg

Sodium

0.65%9.68mg

9.38 mgvs9.68 mg

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

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18.8%2.06mg

Zinc

19%2.1mg

2.06 mgvs2.1 mg

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

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23.2%859g

Water

4.38%162g

859 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 Tomatillos vs Boiled California Red Kidney Beans:

Raw Tomatillos have more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 13.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 37.8 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B9 than Raw Tomatillos.
Both Raw Tomatillos as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Tomatillos have 1.6 times more Magnesium, 1.9 times more Manganese, 2.5 times more Potassium, 1.6 times more Selenium and 5.3 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.4 times more Calcium than Raw Tomatillos.
Both Raw Tomatillos and Boiled California Red Kidney Beans have similar amounts of Copper, Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Tomatillos have 43.9 times more Fat, 38.5 times more Saturated Fat, 1.9 times more Omega 3 and 77.9 times more Omega 6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.3 times more Fiber and 2.5 times more Protein than Raw Tomatillos.
Both Raw Tomatillos and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Tomatillos as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatillosVS Sun-dried TomatoesBoiled California Red Kidney BeansVS Sun-dried TomatoesTomatillosVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories TomatillosVS Boiled California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: