Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Drumstick Leaves

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Drumstick Leaves: 469g

Canned Red Kidney Beans with Liquids have 1.3 times more energy per 100g than Drumstick Leaves. It has average energy density when compared to other foods. Raw Drumstick Leaves having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Drumstick Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	6.77% 6.56g	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	30% 39g	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	24.7% 9.38g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	197% 1772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	433% 5.63mg	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	47% 188μg	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	269% 242mg	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	Drumstick Leaves	Recommended Dietary Allowance
Calcium	10.7% 107mg	86.7% 867mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	54.7% 0.49mg	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	234% 18.8mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	217% 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	56% 393mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.8% 289g	9.97% 369g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Drumstick Leaves Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Drumstick Leaves contain more Vitamin A, 3.1 times more Vitamin B1, 12.5 times more Vitamin B2, 5.7 times more Vitamin B3, 19 times more Vitamin B6, 2.2 times more Vitamin B9 and 81.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Drumstick Leaves 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 Raw Drumstick Leaves 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 Drumstick Leaves:

• 300 calories of Canned Red Kidney Beans with Liquids have 22.5 times more Sodium than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 8.1 times more Calcium, 4.1 times more Iron, 1.8 times more Magnesium, 4.6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Drumstick Leaves contain similar levels of Copper, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Carbohydrate and 1.7 times more Fiber than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 4.9 times more Fat and 2.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Drumstick Leaves offer comparable quantities of Energy per 300 calories.