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

Weight per 300 calories

• Canned Kidney Beans: 357g
• Boiled Mustard Greens with Salt: 1154g

Canned Kidney Beans have 3.2 times more energy per 100g than Boiled Mustard Greens with Salt. It has average energy density when compared to other foods. Boiled and Drained Mustard Greens with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Canned Kidney Beans	Boiled Mustard Greens 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	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.63% 0.28g	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	40% 52g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	22.4% 16.3g	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	60.7% 23g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	676% 6081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	87% 1.13mg	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	26% 104μg	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	324% 292mg	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	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	126% 1.13mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	194% 2908mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	7.53% 279g	28.6% 1059g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Boiled Mustard Greens With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Kidney Beans have 1.2 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, 68.1 times more Vitamin C, 287.5 times more Vitamin E and 467 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mustard Greens 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 Mustard Greens 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 Mustard Greens with Salt:

• 300 kcal of Boiled and Drained Mustard Greens with Salt contain 11.2 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium, 2.8 times more Sodium and 3.8 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mustard Greens with Salt contain similar levels of Zinc per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Mustard Greens with Salt contain 2.5 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mustard Greens with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 6 in 300 calories.