Comparing Nutrients in 300 calories Boiled Pokeberry Shoots VS Boiled California Red Kidney Beans

Weight per 300 calories

• Boiled Pokeberry Shoots: 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 Pokeberry Shoots, which is average in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pokeberry Shoots or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	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	35.8% 46.5g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	33% 24g	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	59.2% 22.5g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	725% 6525μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	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	33.8% 135μg	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	1367% 1230mg	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	85% 12.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1350% 1620μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	79.5% 795mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	225% 18mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	70.7% 495mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	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	18% 270mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	4.38% 162g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 3.4 times more Vitamin B1, 25 times more Vitamin B2, 12.6 times more Vitamin B3, 6.6 times more Vitamin B6 and 423.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Pokeberry Shoots have 5 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 6.6 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Potassium, 4.7 times more Selenium, 27.9 times more Sodium, 1.4 times more Zinc and 8.6 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pokeberry Shoots have 27.6 times more Fat, 40.7 times more Saturated Fat, 1.7 times more Omega 3, 51.5 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled and Drained Pokeberry Shoots and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.