Comparing Nutrients in 300 calories Arugula VS Canned Kidney Beans

Weight per 300 calories

• Arugula: 1200g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 3.4 times more energy per unit of mass than Raw Arugula, which is average in comparison to other foods. Arugula having very low energy density.

Which food has more nutrients per 300 calories - Arugula or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	40% 51.8g	130g per day for Men 19-50 years
Sugars	34% 24.6g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	50.5% 19g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	55.3% 31g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	159% 1428μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	20.3% 0.26mg	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	291% 1164μg	32% 129μg	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	200% 180mg	4.76% 4.3mg	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	34.4% 5.16mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1086% 1303μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	192% 1920mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	53.6% 0.48mg	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	219% 17.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	134% 564mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	26% 0.6mg	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	89% 624mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	130% 4428mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.64mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	29.7% 1101g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Arugula vs Canned Kidney Beans:

• Raw Arugula has 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.5 times more Vitamin B3, 10.6 times more Vitamin B5, 3.3 times more Vitamin B6, 9.1 times more Vitamin B9, 42 times more Vitamin C, 72.2 times more Vitamin E and 89 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Arugula as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Arugula vs Canned Kidney Beans:

• Raw Arugula has 15.8 times more Calcium, 1.9 times more Copper, 4.2 times more Iron, 5.8 times more Magnesium, 6.4 times more Manganese, 1.9 times more Phosphorus, 5.2 times more Potassium, 3.4 times more Zinc and 3.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Sodium than Raw Arugula.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Arugula has 3.7 times more Fat, 2 times more Saturated Fat, 7 times more Omega 3, 4.1 times more Omega 6, 3.7 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Raw Arugula and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Arugula as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.