Comparing Nutrients in 300 calories Vegetarian filletsVS Canned Kidney Beans

Weight per 300 calories

Vegetarian fillets

103g

Canned Kidney Beans

357g

Vegetarian fillets have 3.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Vegetarian fillets or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Vegetarian fillets

32%

56%

12%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Vegetarian filletsvs Canned 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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19%18.6g

Fat

2.2%2.14g

18.6 gvs2.14 g

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

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9.2%2.95g

Saturated Fat

1.57%0.5g

2.95 gvs0.5 g

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

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67.2%1.08g

Omega 3

18.3%0.29g

1.08 gvs0.29 g

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

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50.5%8.58g

Omega 6

2.23%0.38g

8.58 gvs0.38 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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7.16%9.3g

Carbohydrate

40%51.8g

9.3 gvs51.8 g

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

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1.14%0.83g

Sugars

9.1%6.6g

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

0.83 gvs6.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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16.6%6.3g

Fiber

40.4%15.4g

6.3 gvs15.4 g

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

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42.5%23.8g

Protein

33.3%18.6g

23.8 gvs18.6 g

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

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Vitamins

Vegetarian filletsvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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95%1.14mg

Vitamin B1

34.5%0.41mg

Thiamine

1.14 mgvs0.41 mg

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

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71.6%0.93mg

Vitamin B2

14%0.18mg

Riboflavin

0.93 mgvs0.18 mg

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

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77.6%12.4mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs1.47 mg

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

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Vitamin B5

9.86%0.49mg

Pantothenic acid

NA mgvs0.49 mg

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

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119%1.55mg

Vitamin B6

20.3%0.26mg

Pyridoxine

1.55 mgvs0.26 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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26.4%106μg

Vitamin B9

32%129μg

Folates and Folic Acid

106 μgvs129 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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181%4.34μg

Vitamin B12

0%0μg

Cobalamin

4.34 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 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%3.57mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

3.57 mgvs0.071 mg

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

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0%0μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

0 μgvs14.6 μg

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

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Minerals

Vegetarian filletsvs Canned Kidney Beans

9.83%98mg

Calcium

12%121mg

98 mgvs121 mg

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

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106%0.96mg

Copper

53.6%0.48mg

0.96 mgvs0.48 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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26%2.07mg

Iron

52.2%4.18mg

2.07 mgvs4.18 mg

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

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5.67%23.8mg

Magnesium

23%96mg

23.8 mgvs96 mg

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

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Manganese

26%0.6mg

NA mgvs0.6 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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66.5%466mg

Phosphorus

46%321mg

466 mgvs321 mg

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

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18.3%621mg

Potassium

25%846mg

621 mgvs846 mg

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

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1.9%1.03μg

Selenium

5.84%3.2μg

1.03 μgvs3.2 μg

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

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33.8%507mg

Sodium

70.5%1057mg

507 mgvs1057 mg

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

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13%1.45mg

Zinc

15%1.64mg

1.45 mgvs1.64 mg

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

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1.26%46.6g

Water

7.53%279g

46.6 gvs279 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 Vegetarian fillets vs Canned Kidney Beans:

Vegetarian fillets have 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 8.5 times more Vitamin B3, 5.9 times more Vitamin B6, more Vitamin B12 and 50 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Vegetarian fillets.
Both Vegetarian fillets and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
Both Vegetarian fillets as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Vegetarian fillets vs Canned Kidney Beans:

Vegetarian fillets have 2 times more Copper and 1.4 times more Phosphorus than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Iron, 4.1 times more Magnesium, 1.4 times more Potassium, 3.1 times more Selenium, 2.1 times more Sodium and 6 times more Water than Vegetarian fillets.
Both Vegetarian fillets and Canned All Types Kidney Beans have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Vegetarian fillets have 8.7 times more Fat, 5.9 times more Saturated Fat, 3.7 times more Omega 3, 22.7 times more Omega 6 and 1.3 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.6 times more Carbohydrate, 8 times more Sugars and 2.4 times more Fiber than Vegetarian fillets.
Both Vegetarian fillets and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Vegetarian fillets as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Vegetarian filletsVS Meatless Sandwich SpreadCanned Kidney BeansVS Meatless Sandwich SpreadVegetarian filletsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Vegetarian filletsVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Vegetarian fillets or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: