Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Green Cauliflower

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Green Cauliflower: 968g

Canned Red Kidney Beans with Liquids have 2.6 times more energy per 100g than Green Cauliflower. It has average energy density when compared to other foods. Raw Green Cauliflower having low energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Green Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Green Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	63% 1g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.65% 0.28g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	40.4% 29.3g	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	81.5% 31g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	135% 6.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	165% 2.15mg	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	138% 552μg	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	947% 853mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Green Cauliflower	Recommended Dietary Allowance
Calcium	10.7% 107mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	44% 0.4mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	104% 2.4mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	7.8% 289g	23.5% 869g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Green Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Green Cauliflower?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Green Cauliflower:

• 300 kcal of Raw Green Cauliflower contain more Vitamin A, 2 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 14 times more Vitamin B5, 7.3 times more Vitamin B6, 6.5 times more Vitamin B9, 287.7 times more Vitamin C and 12.9 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 and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Green Cauliflower:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Copper and 4.3 times more Sodium than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 3 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 3 times more Potassium, 1.4 times more Selenium, 2.7 times more Zinc and 3 times more Water than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Green Cauliflower contain 5.3 times more Omega 3, 4.3 times more Sugars, 1.9 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 Green Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in 300 calories.