Comparing Nutrients in 300 calories Canned Kidney Beans VS Boiled Kale with Salt

Weight per 300 calories

• Canned Kidney Beans: 357g
• Boiled Kale with Salt: 682g

Canned Kidney Beans have 1.9 times more energy per 100g than Boiled Kale with Salt. It has average energy density when compared to other foods. Boiled and Drained Kale with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Canned Kidney Beans	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	10.2% 1.74g	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	27.8% 36g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	11.4% 8.25g	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	3.95% 2.86g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 1.7g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	NA	111% 995μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	33% 0.43mg	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	111% 443μg	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	135% 121mg	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	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2378% 2853μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	102% 1023mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	50.8% 0.46mg	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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	40.6% 170mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	161% 3.7mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	115% 1718mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	7.53% 279g	16.6% 612g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Boiled Kale With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Boiled Kale with Salt:

• 300 kcal of Boiled and Drained Kale with Salt contain 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, 28.3 times more Vitamin C, 153.7 times more Vitamin E and 194.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Kale with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled Kale with Salt:

• 300 kcal of Boiled and Drained Kale with Salt contain 8.4 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 6.2 times more Manganese, 2.1 times more Selenium, 1.6 times more Sodium and 2.2 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Kale with Salt contain similar levels of Copper, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 1.4 times more Carbohydrate than Boiled Kale with Salt.
• While 300 kcal of Boiled and Drained Kale with Salt contain 3.9 times more Fat, 7.7 times more Omega 3 and 4.6 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Kale with Salt offer comparable quantities of Energy, Sugars, Fiber and Protein per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6