Comparing Nutrients in 300 calories Celery Seed VS Canned Kidney Beans

Weight per 300 calories

• Celery Seed: 76.5g
• Canned Kidney Beans: 357g

Celery Seed has 4.7 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Celery Seed or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Celery Seed	16%	49%	35%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Celery Seed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	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	24.3% 31.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	0.71% 0.51g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	23.8% 9.03g	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

	Celery Seed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.26% 2.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	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	1.9% 7.65μg	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	14.5% 13mg	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	5.46% 0.82mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery Seed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	135% 1352mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	430% 34.4mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	80% 337mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	60% 419mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	17% 9.26μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.62g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Celery Seed vs Canned Kidney Beans:

• Celery Seed Spices have 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 3.1 times more Vitamin C and 11.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 16.8 times more Vitamin B9 and more Vitamin K than Celery Seed Spices.
• Both Celery Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Celery Seed vs Canned Kidney Beans:

• Celery Seed Spices have 11.1 times more Calcium, 2.2 times more Copper, 8.2 times more Iron, 3.5 times more Magnesium, 9.7 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Selenium and 3.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.6 times more Sodium and 60.3 times more Water than Celery Seed Spices.

Comparison of macro-nutrients per 300 calories:

• Celery Seed Spices have 9 times more Fat, 3.3 times more Saturated Fat and 7.1 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Omega 3, 1.6 times more Carbohydrate, 12.9 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Celery Seed Spices.
• Both Celery Seed Spices and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Celery Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.