Comparing Nutrients in 300 calories Mustard GreensVS Boiled Red Kidney Beans
Weight per 300 calories
Mustard Greens
1111g
Boiled Red Kidney Beans
236g
Boiled Red Kidney Beans have 4.7 times more energy per unit of mass than Raw Mustard Greens, which is average in comparison to other foods. Mustard Greens having very low energy density.
Discover which food has more nutrients per 300 calories - Mustard Greens or Boiled Red Kidney Beans?
Mustard Greens VS Boiled Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Mustard Greens or Boiled Red Kidney Beans?
Lets compare vitamin content per 300 calories of Mustard Greens vs Boiled Red Kidney Beans:
300 calories of Mustard Greens have more Vitamin A, 2.4 times more Vitamin B1, 8.9 times more Vitamin B2, 6.5 times more Vitamin B3, 4.5 times more Vitamin B5, 7.1 times more Vitamin B6, 274.4 times more Vitamin C, 315.1 times more Vitamin E and 144.2 times more Vitamin K than Boiled Red Kidney Beans.
While 300 kcal of Boiled Red Kidney Beans contain 2.3 times more Vitamin B9 than Raw Mustard Greens.
300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
Both Raw Mustard Greens as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Mustard Greens vs Boiled Red Kidney Beans:
300 calories of Mustard Greens have 19.3 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 1.9 times more Phosphorus, 4.5 times more Potassium, 3.5 times more Selenium, 47 times more Sodium and 6.4 times more Water than Boiled Red Kidney Beans.
Both Mustard Greens and Boiled Red Kidney Beans contain similar levels of Zinc per 300 calories.
300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Mustard Greens have 19.4 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Boiled Red Kidney Beans.
While 300 kcal of Boiled Red Kidney Beans contain 2 times more Omega 3 than Raw Mustard Greens.
Both Mustard Greens and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Raw Mustard Greens as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.