Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled Dandelion Greens with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Dandelion Greens with Salt: 909g

California Red Kidney Beans have 10 times more energy per 100g than Boiled Dandelion Greens with Salt. It has high energy density when compared to other foods. Boiled and Drained Dandelion Greens with Salt having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Dandelion Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	California Red Kidney Beans	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	NA	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	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	44.8% 58g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	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	69.4% 26.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	734% 6609μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	112% 1.45mg	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	29.5% 118μg	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	182% 164mg	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	36.4% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2719% 3263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	127% 1273mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	116% 1.05mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	91% 2.1mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	62% 2109mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	22% 816g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Dandelion Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Dandelion Greens with Salt?

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

• 300 calories of California Red Kidney Beans have 1.4 times more Vitamin B5 and 3 times more Vitamin B9 than Boiled Dandelion Greens with Salt.
• While 300 kcal of Boiled and Drained Dandelion Greens with Salt contain more Vitamin A, 2.5 times more Vitamin B1, 8 times more Vitamin B2, 2.5 times more Vitamin B3, 4 times more Vitamin B6 and 40 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Boiled Dandelion Greens with Salt:

• 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 7.2 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 1.6 times more Potassium, 254.5 times more Sodium and 76.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Dandelion Greens with Salt contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Dandelion Greens with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.2 times more Protein than Boiled Dandelion Greens with Salt.
• Both California Red Kidney Beans and Boiled Dandelion Greens with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.