Comparing Nutrients in 300 calories Basil VS Canned Kidney Beans

Weight per 300 calories

• Basil: 1304g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 3.7 times more energy per unit of mass than Fresh Basil, which is average in comparison to other foods. Basil having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Basil	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	26.6% 34.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	0.36% 0.26g	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	% 0.26g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	55% 21g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	73.4% 41g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Basil	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	383% 3443μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	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	222% 887μg	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	261% 235mg	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	69.6% 10.4mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	231% 2309mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	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	517% 41.3mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	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	104% 730mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	7.53% 279g	3700g per day for Men 19-50 years

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

• Fresh Basil has 5.4 times more Vitamin B2, 8 times more Vitamin B3, 5.5 times more Vitamin B5, 7.6 times more Vitamin B6, 6.9 times more Vitamin B9, 54.8 times more Vitamin C, 146.1 times more Vitamin E and 369.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Fresh Basil and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Fresh Basil 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 Basil vs Canned Kidney Beans:

• Fresh Basil has 19 times more Calcium, 10.4 times more Copper, 9.9 times more Iron, 8.7 times more Magnesium, 25 times more Manganese, 2.3 times more Phosphorus, 4.5 times more Potassium, 1.2 times more Selenium, 6.4 times more Zinc and 4.3 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 20.3 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 300 calories:

• Fresh Basil has 3.9 times more Fat, 14.1 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Fiber and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Carbohydrate and 1.7 times more Sugars than Fresh Basil.
• Both Fresh Basil and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Fresh Basil as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.