Comparing Nutrients in 300 calories Canned Chinese Waterchestnuts with LiquidsVS Boiled Kidney Beans

Weight per 300 calories

Canned Chinese Waterchestnuts with Liquids

600g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 2.5 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is average in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Chinese Waterchestnuts with Liquids or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs 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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0.37%0.36g

Fat

1.2%1.2g

0.36 gvs1.2 g

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

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0.3%0.096g

Saturated Fat

0.54%0.17g

0.096 gvs0.17 g

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

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2.25%0.036g

Omega 3

25%0.4g

0.036 gvs0.4 g

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

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0.67%0.11g

Omega 6

1.5%0.26g

0.11 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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56.8%73.8g

Carbohydrate

41.4%54g

73.8 gvs54 g

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

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20.4%14.8g

Sugars

1.04%0.76g

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

14.8 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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39.5%15g

Fiber

39.8%15g

15 gvs15 g

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

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9.43%5.3g

Protein

36.6%20.5g

5.3 gvs20.5 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs 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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5.5%0.066mg

Vitamin B1

31.5%0.38mg

Thiamine

0.066 mgvs0.38 mg

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

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11%0.14mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.14 mgvs0.14 mg

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

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13.5%2.16mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.16 mgvs1.37 mg

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

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26.5%1.33mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.33 mgvs0.52 mg

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

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73.4%0.95mg

Vitamin B6

22%0.28mg

Pyridoxine

0.95 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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9%36μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

36 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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8.67%7.8mg

Vitamin C

3.15%2.83mg

Ascorbic acid

7.8 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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20%3mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

3 mgvs0.071 mg

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

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1%1.2μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1.2 μgvs20 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Boiled Kidney Beans

2.4%24mg

Calcium

8.27%82.7mg

24 mgvs82.7 mg

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

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66.7%0.6mg

Copper

56.7%0.51mg

0.6 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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65.3%5.2mg

Iron

65.6%5.24mg

5.2 mgvs5.24 mg

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

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7.14%30mg

Magnesium

23.6%99mg

30 mgvs99 mg

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

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42%0.97mg

Manganese

44%1mg

0.97 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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16.3%114mg

Phosphorus

46.6%326mg

114 mgvs326 mg

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

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21%708mg

Potassium

28%957mg

708 mgvs957 mg

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

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7.64%4.2μg

Selenium

4.72%2.6μg

4.2 μgvs2.6 μg

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

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3.2%48mg

Sodium

0.16%2.36mg

48 mgvs2.36 mg

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

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20.7%2.28mg

Zinc

21.5%2.36mg

2.28 mgvs2.36 mg

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

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14%519g

Water

4.27%158g

519 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 Canned Chinese Waterchestnuts with Liquids vs Boiled Kidney Beans:

Canned Chinese Waterchestnuts Solids and Liquids have 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6, 2.8 times more Vitamin C and 42.3 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.7 times more Vitamin B1, 8.5 times more Vitamin B9 and 16.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids 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 Canned Chinese Waterchestnuts with Liquids vs Boiled Kidney Beans:

Canned Chinese Waterchestnuts Solids and Liquids have 1.6 times more Selenium, 20.3 times more Sodium and 3.3 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.4 times more Calcium, 3.3 times more Magnesium, 2.9 times more Phosphorus and 1.4 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Chinese Waterchestnuts Solids and Liquids have 1.4 times more Carbohydrate and 19.5 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 11.2 times more Omega 3 and 3.9 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids 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:

Canned Chinese Waterchestnuts with LiquidsVS WatercressBoiled Kidney BeansVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Canned Chinese Waterchestnuts with LiquidsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Chinese Waterchestnuts with Liquids or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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