Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Boiled Beet Greens

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Boiled Beet Greens: 1111g

Canned Red Kidney Beans with Liquids have 3 times more energy per 100g than Boiled Beet Greens. It has average energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	10.7% 107mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	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	7.8% 289g	26.8% 990g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Boiled Beet Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Boiled Beet Greens?

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

• 300 kcal of Boiled and Drained Beet Greens contain more Vitamin A, 3.3 times more Vitamin B1, 12.9 times more Vitamin B2, 3 times more Vitamin B3, 7.6 times more Vitamin B5, 5 times more Vitamin B6, 1.8 times more Vitamin B9, 93.4 times more Vitamin C, 271.5 times more Vitamin E and 354.1 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Boiled Beet Greens:

• 300 kcal of Boiled and Drained Beet Greens contain 11.8 times more Calcium, 5.1 times more Copper, 4.6 times more Iron, 6.8 times more Magnesium, 5.3 times more Manganese, 10.5 times more Potassium, 2.5 times more Selenium, 2.8 times more Sodium, 2.4 times more Zinc and 3.4 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Beet Greens contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.8 times more Omega 3 than Boiled Beet Greens.
• While 300 kcal of Boiled and Drained Beet Greens contain 2 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Beet Greens offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 6 in 300 calories.