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Comparing Nutrients in 100 calories White BeansVS Boiled Kidney Beans

Weight per 100 calories

White Beans
30g
Boiled Kidney Beans
78.7g

White Beans have 2.6 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - White Beans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

White Beans
27%
2%
71%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.26%0.26g
Fat
0.41%0.39g
0.26 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.21%0.066g
Saturated Fat
0.18%0.057g
0.066 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
3.1%0.05g
Omega 3
8.37%0.13g
0.05 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.35%0.059g
Omega 6
0.5%0.085g
0.059 gvs0.085 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
14%18g
Carbohydrate
14%18g
18 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.87%0.63g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.63 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
12%4.56g
Fiber
13.3%5.04g
4.56 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
12.5%7g
Protein
12%6.83g
7 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
11%0.13mg
Vitamin B1
10.5%0.13mg
Thiamine
0.13 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
3.37%0.044mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.044 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.9%0.14mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.14 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.4%0.22mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.22 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.35%0.095mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.095 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
29%117μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
117 μgvs102 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.05%0.94mg
Ascorbic acid
0 mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.42%0.063mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.063 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
1.4%1.7μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
1.7 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

7.2%72mg
Calcium
2.76%27.6mg
72 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
33%0.3mg
Copper
19%0.17mg
0.3 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
39%3.14mg
Iron
22%1.75mg
3.14 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
13.6%57mg
Magnesium
7.87%33mg
57 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
23.4%0.54mg
Manganese
14.7%0.34mg
0.54 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
13%90mg
Phosphorus
15.5%109mg
90 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
16%539mg
Potassium
9.38%319mg
539 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7%3.84μg
Selenium
1.57%0.87μg
3.84 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.32%4.8mg
Sodium
0.052%0.79mg
4.8 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10%1.1mg
Zinc
7.16%0.79mg
1.1 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.092%3.4g
Water
1.42%52.7g
3.4 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of White Beans vs Boiled Kidney Beans:
Comparing minerals per 100 calories for White Beans vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: