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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Kale: 833g

California Red Kidney Beans have 9.2 times more energy per 100g than Boiled Kale. It has high energy density when compared to other foods. Boiled and Drained Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Kale	27%	25%	48%

Macro Nutrients

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	193% 3.1g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	14% 2.4g	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	34% 44g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Calcium	17.7% 177mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	62% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	20.2% 749g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Kale Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled and Drained Kale contain more Vitamin A, 5.9 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 36.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Kale provide similar amounts of Vitamin B1 per 300 calories.
• 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 Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of California Red Kidney Beans have 1.8 times more Copper and 1.2 times more Iron than Boiled Kale.
• While 300 kcal of Boiled and Drained Kale contain 7.1 times more Calcium, 1.4 times more Magnesium, 5 times more Manganese, 2.6 times more Selenium, 13.3 times more Sodium and 70.1 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Kale contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.2 times more Carbohydrate than Boiled Kale.
• While 300 kcal of Boiled and Drained Kale contain 44.4 times more Fat, 40.5 times more Omega 3, 48.5 times more Omega 6 and 1.5 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Kale offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6