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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Dandelion Greens	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	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	12% 2.04g	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	6.27% 4.55g	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	Recommended Dietary Allowance
Vitamin A	0% 0μg	345% 3109μg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4177% 5013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Dandelion Greens	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	26.7% 400mg	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

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B5 and 3 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens 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.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Dandelion 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 Dandelion Greens:

• Boiled and Drained Dandelion Greens 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, 40 times more Sodium and 76.4 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Dandelion Greens have similar amounts of Copper, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.2 times more Protein than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 24 times more Fat, 40.6 times more Saturated Fat, 4.5 times more Omega 3 and 41.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Dandelion Greens have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.