Comparing Nutrients in 300 calories Boiled Celery with Salt VS Canned Kidney Beans

Weight per 300 calories

• Boiled Celery with Salt: 1667g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 4.7 times more energy per unit of mass than Boiled and Drained Celery with Salt, which is average in comparison to other foods. Boiled Celery with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Celery with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Celery with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	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	51.3% 66.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	15% 11g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 6.6g	g per day for Men 19-50 years
Fiber	70% 26.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	24.7% 14g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	48% 433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.2% 5.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	92% 367μg	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	113% 102mg	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	39% 5.83mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	525% 630μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	87.5% 7mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	59.5% 417mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	139% 4733mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	42.4% 1569g	7.53% 279g	3700g per day for Men 19-50 years

Boiled Celery With Salt VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Celery with Salt or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Boiled Celery with Salt vs Canned Kidney Beans:

• 300 calories of Boiled Celery with Salt have 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.6 times more Vitamin B3, 6.6 times more Vitamin B5, 5.4 times more Vitamin B6, 2.9 times more Vitamin B9, 23.7 times more Vitamin C, 81.7 times more Vitamin E and 43 times more Vitamin K than Canned Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Celery with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Celery with Salt vs Canned Kidney Beans:

• 300 calories of Boiled Celery with Salt have 5.8 times more Calcium, 1.2 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 5.6 times more Potassium, 5.2 times more Selenium, 5.2 times more Sodium, 1.4 times more Zinc and 5.6 times more Water than Canned Kidney Beans.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Celery with Salt have 3.3 times more Omega 6, 1.3 times more Carbohydrate, 6 times more Sugars, more Fructose and 1.7 times more Fiber than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.3 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6