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

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Boiled Dock: 1500g

Canned Red Kidney Beans with Liquids have 4.1 times more energy per 100g than Boiled Dock. It has average energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Dock	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	NA	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	34% 44g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	NA	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	103% 39g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	38.5% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	115% 1.5mg	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	30% 120μg	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	438% 395mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Dock	Recommended Dietary Allowance
Calcium	10.7% 107mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	190% 1.7mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	318% 1335mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	198% 4.55mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	142% 4815mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	7.8% 289g	38% 1404g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Boiled and Drained Dock contain more Vitamin A, 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 3.4 times more Vitamin B3, 5.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 133.1 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Dock provide similar amounts of Vitamin B5 per 300 calories.
• 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 Boiled and Drained Dock 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 Dock:

• 300 calories of Canned Red Kidney Beans with Liquids have 21.1 times more Sodium than Boiled Dock.
• While 300 kcal of Boiled and Drained Dock contain 5.3 times more Calcium, 3.1 times more Copper, 6.7 times more Iron, 12 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus, 5 times more Potassium, 3.3 times more Selenium and 4.9 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Dock contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Carbohydrate than Boiled Dock.
• While 300 kcal of Boiled and Drained Dock contain 7.2 times more Fat, 2.4 times more Fiber and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Dock offer comparable quantities of Energy per 300 calories.