Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Watercress

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Watercress: 2727g

Boiled California Red Kidney Beans have 11.3 times more energy per 100g than Watercress. It has average energy density when compared to other foods. Raw Watercress having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Watercress	60%	6%	34%

Macro Nutrients

	Boiled California Red Kidney Beans	Watercress	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	39.2% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	7.52% 5.45g	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	59.2% 22.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	39.4% 22g	112% 62.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	485% 4364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	205% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	169% 8.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	271% 3.5mg	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	44.8% 179μg	61.4% 245μg	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	3.23% 2.9mg	1303% 1173mg	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	NA	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5682% 6818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Watercress	Recommended Dietary Allowance
Calcium	16% 160mg	327% 3273mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	233% 2.1mg	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	90% 7.2mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	136% 573mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	289% 6.65mg	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	47.4% 331mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	265% 9000mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	74.5% 1118mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.38% 162g	70% 2594g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Watercress Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Watercress?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Watercress:

• 300 kcal of Raw Watercress contain more Vitamin A, 7.9 times more Vitamin B1, 21.8 times more Vitamin B2, 4.2 times more Vitamin B3, 16 times more Vitamin B5, 14 times more Vitamin B6, 1.4 times more Vitamin B9 and 403.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Watercress:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Iron than Watercress.
• While 300 kcal of Raw Watercress contain 20.5 times more Calcium, 3 times more Copper, 4.9 times more Magnesium, 8.6 times more Manganese, 4.9 times more Phosphorus, 8.9 times more Potassium, 8.5 times more Selenium, 115.5 times more Sodium, 1.4 times more Zinc and 16 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.5 times more Carbohydrate and 1.7 times more Fiber than Watercress.
• While 300 kcal of Raw Watercress contain 8.1 times more Omega 3 and 2.8 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Watercress offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Watercress provide inadequate amounts of Omega 6 in 300 calories.