Comparing Nutrients in 300 calories YokanVS Black Beans

Weight per 300 calories

Yokan

115g

Black Beans

88g

Raw Black Beans have 1.3 times more energy per unit of mass than Yokan, prepared from adzuki beans and sugar, which is high in comparison to other foods. Yokan having high energy density.

Which food has more nutrients per 300 calories - Yokan or Black Beans?

Macros Ratio

Protein Fat Carbs

Yokan

95%

Black Beans

25%

71%

300 kcal ▼

Macro Nutrients

Yokanvs Black 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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0.14%0.14g

Fat

1.3%1.25g

0.14 gvs1.25 g

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

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0.16%0.05g

Saturated Fat

1%0.32g

0.05 gvs0.32 g

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

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Omega 3

15.3%0.24g

NA gvs0.24 g

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

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0.18%0.03g

Omega 6

1.7%0.29g

0.03 gvs0.29 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

42.2%55g

70 gvs55 g

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

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Sugars

2.57%1.87g

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

NA gvs1.87 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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Fiber

36%13.6g

NA gvs13.6 g

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

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6.78%3.8g

Protein

34%19g

3.8 gvs19 g

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

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Vitamins

Yokanvs Black 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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0.48%0.006mg

Vitamin B1

66%0.79mg

Thiamine

0.006 mgvs0.79 mg

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

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0.36%0.005mg

Vitamin B2

13%0.17mg

Riboflavin

0.005 mgvs0.17 mg

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

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0.41%0.066mg

Vitamin B3

10.7%1.7mg

Niacin, nicotinic acid, niacinamide

0.066 mgvs1.7 mg

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

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2.3%0.11mg

Vitamin B5

16%0.79mg

Pantothenic acid

0.11 mgvs0.79 mg

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

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0.71%0.009mg

Vitamin B6

19.4%0.25mg

Pyridoxine

0.009 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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2.3%9.23μg

Vitamin B9

98%391μg

Folates and Folic Acid

9.23 μgvs391 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 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

1.23%0.18mg

Tocopherols and Tocotrienols

NA mgvs0.18 mg

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

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Vitamin K

4.1%4.93μg

Phytomenadione or phylloquinone

NA μgvs4.93 μg

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

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Minerals

Yokanvs Black Beans

3.1%31mg

Calcium

11%108mg

31 mgvs108 mg

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

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3.7%0.033mg

Copper

82.2%0.74mg

0.033 mgvs0.74 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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16.7%1.34mg

Iron

55.2%4.4mg

1.34 mgvs4.4 mg

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

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4.95%20.8mg

Magnesium

36%150mg

20.8 mgvs150 mg

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

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7.02%0.16mg

Manganese

40.5%0.93mg

0.16 mgvs0.93 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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6.6%46mg

Phosphorus

44.2%310mg

46 mgvs310 mg

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

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1.53%52mg

Potassium

38.4%1305mg

52 mgvs1305 mg

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

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4.83%2.65μg

Selenium

5.1%2.8μg

2.65 μgvs2.8 μg

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

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6.4%96mg

Sodium

0.29%4.4mg

96 mgvs4.4 mg

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

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0.73%0.081mg

Zinc

29%3.2mg

0.081 mgvs3.2 mg

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

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1.1%41g

Water

0.26%9.7g

41 gvs9.7 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 Yokan vs Black Beans:

Raw Black Beans contain 137.2 times more Vitamin B1, 36.8 times more Vitamin B2, 26.2 times more Vitamin B3, 6.9 times more Vitamin B5, 27.3 times more Vitamin B6 and 42.3 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yokan vs Black Beans:

Yokan, prepared from adzuki beans and sugar have 21.8 times more Sodium than Raw Black Beans.
While Raw Black Beans contain 3.5 times more Calcium, 22.1 times more Copper, 3.3 times more Iron, 7.2 times more Magnesium, 5.8 times more Manganese, 6.7 times more Phosphorus, 25.1 times more Potassium and 39.8 times more Zinc than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar and Raw Black Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Yokan, prepared from adzuki beans and sugar have 1.3 times more Carbohydrate than Raw Black Beans.
While Raw Black Beans contain 5 times more Protein than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar and Raw Black Beans have similar amounts of Energy per 300 kcal.
Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

YokanVS Canned BeansBlack BeansVS Canned BeansYokanVS Boiled Black BeansBlack BeansVS Boiled Black Beans

Compare Foods

Comparing Nutrients in 300 calories YokanVS Black Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Yokan or Black Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: