Comparing Nutrients in 300 calories Canned Kidney Beans VS Broccoli Leaves

Weight per 300 calories

• Canned Kidney Beans: 357g
• Broccoli Leaves: 1071g

Canned Kidney Beans have 3 times more energy per 100g than Broccoli Leaves. It has average energy density when compared to other foods. Raw Broccoli Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Broccoli Leaves?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Canned Kidney Beans	Broccoli Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	86.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	22% 16g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	65% 24.6g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	131% 1.7mg	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	32% 129μg	190% 761μg	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	4.76% 4.3mg	1110% 999mg	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	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Broccoli Leaves	Recommended Dietary Allowance
Calcium	12% 121mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	52.2% 4.18mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	107% 2.45mg	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	46% 321mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	102% 3482mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.53% 279g	26.3% 972g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Broccoli Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Broccoli Leaves?

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

• 300 kcal of Raw Broccoli Leaves contain 1.7 times more Vitamin B1, 7 times more Vitamin B2, 4.7 times more Vitamin B3, 11.6 times more Vitamin B5, 6.4 times more Vitamin B6, 5.9 times more Vitamin B9 and 233 times more Vitamin C than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Broccoli Leaves:

• 300 calories of Canned Kidney Beans have 3.7 times more Sodium than Broccoli Leaves.
• While 300 kcal of Raw Broccoli Leaves contain 4.2 times more Calcium, 2.3 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Potassium, 10 times more Selenium, 2.6 times more Zinc and 3.5 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Broccoli Leaves contain similar levels of Copper per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Broccoli Leaves contain 4.7 times more Omega 3, 2.4 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Broccoli Leaves offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned All Types Kidney Beans as well as Raw Broccoli Leaves provide inadequate amounts of Omega 6 in 300 calories.