Comparing Nutrients in 300 calories Canned Kidney Beans VS Cooked Frozen Kale

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cooked Frozen Kale: 833g

Canned Kidney Beans have 2.3 times more energy per 100g than Cooked Frozen Kale. It has average energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cooked Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	12.6% 2.15g	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	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 2.1g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	50.4% 19g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	NA	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	12% 121mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	62% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	7.53% 279g	20.2% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cooked Frozen Kale:

• Boiled and Drained Frozen Kale contains 1.3 times more Vitamin B1, 6.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9, 34.6 times more Vitamin C, 187.8 times more Vitamin E and 238.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cooked Frozen Kale:

• Canned All Types Kidney Beans have 7.9 times more Sodium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 10.3 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 7.5 times more Manganese, 1.4 times more Potassium, 2.6 times more Selenium, 1.4 times more Zinc and 2.7 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Kale have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Kale contains 4.7 times more Fat, 2.6 times more Saturated Fat, 9.6 times more Omega 3, 5.7 times more Omega 6, 1.5 times more Sugars, more Fructose and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Kale have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.