Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled Beet Greens

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Beet Greens: 1111g

California Red Kidney Beans have 12.2 times more energy per 100g than Boiled Beet Greens. It has high energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	59.6% 22.6g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	39.6% 22g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	113% 1.47mg	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	89.5% 358μg	39% 156μg	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	4.55% 4.1mg	307% 277mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	17.7% 177mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	310% 2.8mg	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	106% 8.5mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	248% 5.7mg	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	52.6% 368mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	26.8% 990g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.3 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 2.7 times more Vitamin B1, 16.1 times more Vitamin B2, 3 times more Vitamin B3, 5.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 67.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Beet Greens contain 7.1 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 6.3 times more Manganese, 7.5 times more Potassium, 3.4 times more Selenium, 267.8 times more Sodium, 2.4 times more Zinc and 92.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Beet Greens contain 14.7 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.