Comparing Nutrients in 300 calories Boiled Dock VS Boiled California Red Kidney Beans

Weight per 300 calories

• Boiled Dock: 1500g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 6.2 times more energy per unit of mass than Boiled and Drained Dock, which is average in comparison to other foods. Boiled Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Dock	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	49% 27.5g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	290% 2610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	19.4% 0.25mg	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	30% 120μg	44.8% 179μg	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	438% 395mg	3.23% 2.9mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	57% 570mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	77.7% 0.7mg	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	390% 31mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	318% 1335mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	33.5% 0.77mg	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	111% 780mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	142% 4815mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	38% 1404g	4.38% 162g	3700g per day for Men 19-50 years

Boiled Dock VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Dock vs Boiled California Red Kidney Beans:

• 300 calories of Boiled Dock have more Vitamin A, 1.6 times more Vitamin B1, 8.6 times more Vitamin B2, 4.7 times more Vitamin B3, 6 times more Vitamin B6 and 135.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 than Boiled and Drained Dock.
• Both Boiled Dock and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Dock as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Dock vs Boiled California Red Kidney Beans:

• 300 calories of Boiled Dock have 3.6 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 11.5 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 4.7 times more Potassium, 4.7 times more Selenium, 1.2 times more Zinc and 8.7 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dock have 44.1 times more Fat, 1.7 times more Fiber and 1.2 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled Dock and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.