Comparing Nutrients in 300 calories Artichokes VS Boiled Red Kidney Beans

Weight per 300 calories

• Artichokes: 638g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 2.7 times more energy per unit of mass than Raw Artichokes, which is average in comparison to other foods. Artichokes having low energy density.

Discover which food has more nutrients per 300 calories - Artichokes or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Artichokes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	41.4% 54g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	1.04% 0.76g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.5g	46% 17.5g	38g per day for Men 19-50 years
Protein	37.3% 21g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	22% 0.28mg	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	109% 434μg	76.8% 307μg	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	83% 74.7mg	3.15% 2.83mg	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	8.1% 1.2mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 281mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	63.5% 0.57mg	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	102% 8.17mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	49% 1.13mg	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	82% 574mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	69.5% 2362mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	14.7% 542g	4.27% 158g	3700g per day for Men 19-50 years

Artichokes VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Artichokes or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Artichokes vs Boiled Red Kidney Beans:

• 300 calories of Artichokes have 1.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9, 26.3 times more Vitamin C, 17.1 times more Vitamin E and 4.8 times more Vitamin K than Boiled Red Kidney Beans.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Artichokes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Artichokes vs Boiled Red Kidney Beans:

• 300 calories of Artichokes have 4.2 times more Calcium, 2.6 times more Copper, 3.6 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 127 times more Sodium, 1.2 times more Zinc and 3.4 times more Water than Boiled Red Kidney Beans.
• Both Artichokes and Boiled Red Kidney Beans contain similar levels of Iron per 300 calories.
• Both Raw Artichokes as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Artichokes have 1.2 times more Carbohydrate, 8.4 times more Sugars and 2 times more Fiber than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.7 times more Omega 3 than Raw Artichokes.
• Both Artichokes and Boiled Red Kidney Beans offer comparable quantities of Energy and Protein per 300 calories.
• Both Raw Artichokes as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.