Comparing Nutrients in 300 calories Broccoli Raab VS Canned Kidney Beans

Weight per 300 calories

• Broccoli Raab: 1364g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 3.8 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Which food has more nutrients per 300 calories - Broccoli Raab or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	40% 51.8g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	9.1% 6.6g	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	3.2% 2.3g	0% 0g	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	% 1.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 6.6g	g per day for Men 19-50 years
Fiber	97% 37g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	77% 43.2g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	20.3% 0.26mg	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	283% 1132μg	32% 129μg	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	306% 275mg	4.76% 4.3mg	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	147% 22mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	147% 1473mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	53.6% 0.48mg	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	365% 29mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	26% 0.6mg	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	142% 995mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	34% 1262g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli Raab vs Canned Kidney Beans:

• Raw Broccoli Raab has 5.3 times more Vitamin B1, 9.7 times more Vitamin B2, 11.3 times more Vitamin B3, 8.9 times more Vitamin B5, 8.8 times more Vitamin B6, 8.8 times more Vitamin B9, 64.3 times more Vitamin C, 309.3 times more Vitamin E and 208.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli Raab vs Canned Kidney Beans:

• Raw Broccoli Raab has 12.1 times more Calcium, 7 times more Iron, 3.1 times more Magnesium, 9 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.2 times more Selenium, 6.4 times more Zinc and 4.5 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Canned All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli Raab has 3.1 times more Fat, 2.2 times more Saturated Fat, 8.8 times more Omega 3, more Fructose, 2.4 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli Raab as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.