Comparing Nutrients in 100 calories Canned Kidney Beans VS Boiled Mustard Greens with Salt

Weight per 100 calories

• Canned Kidney Beans: 119g
• Boiled Mustard Greens with Salt: 385g

Canned Kidney Beans have 3.2 times more energy per 100g than Boiled Mustard Greens with Salt. It has average energy density when compared to other foods. Boiled and Drained Mustard Greens with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Canned Kidney Beans	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	7.5% 5.42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	225% 2027μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	8.65% 34.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	1900% 2280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	64.6% 969mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	2.5% 93g	9.54% 353g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Boiled Mustard Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Boiled Mustard Greens with Salt:

• 100 calories of Canned Kidney Beans have 1.2 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 100 kcal of Boiled and Drained Mustard Greens with Salt contain 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, 68.1 times more Vitamin C, 287.5 times more Vitamin E and 467 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Kidney Beans vs Boiled Mustard Greens with Salt:

• 100 kcal of Boiled and Drained Mustard Greens with Salt contain 11.2 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium, 2.8 times more Sodium and 3.8 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mustard Greens with Salt contain similar levels of Zinc per 100 calories.
• 100 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Mustard Greens with Salt contain 2.5 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mustard Greens with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 6 in 100 calories.