Comparing Nutrients in 300 calories Canned Kidney Beans VS Frozen Okra

Weight per 300 calories

• Canned Kidney Beans: 357g
• Frozen Okra: 1000g

Canned Kidney Beans have 2.8 times more energy per 100g than Frozen Okra. It has average energy density when compared to other foods. Frozen Okra, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Canned Kidney Beans	Frozen Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	3.82% 0.65g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	41% 29.7g	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	58% 22g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	44.3% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	32.3% 0.42mg	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	370% 1480μg	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	138% 124mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Okra	Recommended Dietary Allowance
Calcium	12% 121mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	92% 0.83mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	380% 8.73mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	7.53% 279g	24.5% 908g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared contains 2.1 times more Vitamin B1, 5.8 times more Vitamin B2, 4.8 times more Vitamin B3, 4.4 times more Vitamin B5, 1.6 times more Vitamin B6, 11.5 times more Vitamin B9, 28.9 times more Vitamin C, 46.2 times more Vitamin E and 33.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned All Types Kidney Beans have 35.2 times more Sodium than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 6.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 14.6 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium, 3.2 times more Zinc and 3.3 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 29.3 times more Omega 3 than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.7 times more Omega 6, 1.3 times more Carbohydrate, 4.5 times more Sugars and 1.4 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Okra, Unprepared have similar amounts of Energy and Protein per 300 kcal.
• Both Canned All Types Kidney Beans as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.