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

Weight per 300 calories

• Boiled Celery with Salt: 1667g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 18.3 times more energy per unit of mass than Boiled and Drained Celery with Salt, which is high 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 California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Celery with Salt	California Red 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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	0.29% 0.049g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	15% 11g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	70% 26.7g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	24.7% 14g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	48% 433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.2% 5.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	525% 630μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	111% 1mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	39.5% 0.91mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	139% 4733mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	42.4% 1569g	0.29% 10.7g	3700g per day for Men 19-50 years

Boiled Celery With Salt VS California Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Celery with Salt have more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4.6 times more Vitamin B5, 4 times more Vitamin B6 and 24.9 times more Vitamin C than California Red Kidney Beans.
• Both Boiled Celery with Salt and California Red Kidney Beans provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Celery with Salt as well as Raw California Red 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 California Red Kidney Beans:

• 300 calories of Boiled Celery with Salt have 3.9 times more Calcium, 1.4 times more Magnesium, 1.9 times more Manganese, 3.5 times more Potassium, 5.7 times more Selenium, 545 times more Sodium and 146.8 times more Water than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.7 times more Copper than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and California Red Kidney Beans contain similar levels of Iron, Phosphorus and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Celery with Salt have 25.5 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.6 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and California Red Kidney Beans offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6