Comparing Nutrients in 300 calories Canned Kidney Beans VS Boiled Dock

Weight per 300 calories

• Canned Kidney Beans: 357g
• Boiled Dock: 1500g

Canned Kidney Beans have 4.2 times more energy per 100g than Boiled Dock. It has average energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Dock?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Canned Kidney Beans	Boiled Dock	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	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	34% 44g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	NA	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	103% 39g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Dock	Recommended Dietary Allowance
Vitamin A	NA	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	38.5% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	115% 1.5mg	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	30% 120μg	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	438% 395mg	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	Boiled Dock	Recommended Dietary Allowance
Calcium	12% 121mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	190% 1.7mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	318% 1335mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	198% 4.55mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	142% 4815mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	7.53% 279g	38% 1404g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Boiled Dock Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Dock?

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

• 300 kcal of Boiled and Drained Dock contain 7.1 times more Vitamin B2, 4.2 times more Vitamin B3, 5.7 times more Vitamin B6 and 92.1 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Dock provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled Dock:

• 300 calories of Canned Kidney Beans have 23.5 times more Sodium than Boiled Dock.
• While 300 kcal of Boiled and Drained Dock contain 4.7 times more Calcium, 3.5 times more Copper, 7.5 times more Iron, 13.8 times more Magnesium, 7.6 times more Manganese, 2.4 times more Phosphorus, 5.7 times more Potassium, 4.2 times more Selenium, 1.6 times more Zinc and 5 times more Water than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Dock contain 4.5 times more Fat, 2.5 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Dock offer comparable quantities of Energy and Carbohydrate per 300 calories.