Comparing Nutrients in 300 calories Boiled Kidney Beans VS Pickled Green Olives

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Pickled Green Olives: 207g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Boiled Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	1.54% 1.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.8% 15g	18% 6.83g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.6% 41.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	3.62% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.93% 0.064mg	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	76.8% 307μg	1.55% 6.2μg	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	3.15% 2.83mg	0% 0mg	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	0.47% 0.071mg	52.6% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	27.6% 0.25mg	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	65.6% 5.24mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5.4% 22.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	1.2% 8.28mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	3.4% 1.86μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	215% 3219mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	0.75% 0.083mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Pickled Green Olives:

• Boiled All Types Kidney Beans have 8.7 times more Vitamin B1, 9.5 times more Vitamin B2, 2.8 times more Vitamin B3, 10.9 times more Vitamin B5, 4.4 times more Vitamin B6, 49.5 times more Vitamin B9, more Vitamin C and 6.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain more Vitamin A and 111.2 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Pickled Green Olives:

• Boiled All Types Kidney Beans have 2.1 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 39.4 times more Phosphorus, 11 times more Potassium, 1.4 times more Selenium and 28.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.3 times more Calcium and 1362.8 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 2.1 times more Omega 3, 6.8 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 26.8 times more Fat, 24.3 times more Saturated Fat and 9.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.