Comparing Nutrients in 300 calories Watercress VS California Red Kidney Beans

Weight per 300 calories

• Watercress: 2727g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 30 times more energy per unit of mass than Raw Watercress, which is high in comparison to other foods. Watercress having very low energy density.

Which food has more nutrients per 300 calories - Watercress or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Watercress	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	27% 35g	42% 54.4g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	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	36% 13.6g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	112% 62.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Watercress	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	485% 4364μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	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	61.4% 245μg	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	1303% 1173mg	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	182% 27.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	327% 3273mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	68% 5.45mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	234% 1636mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	70% 2594g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Raw Watercress have more Vitamin A, 5.1 times more Vitamin B1, 16.4 times more Vitamin B2, 2.9 times more Vitamin B3, 11.9 times more Vitamin B5, 9.7 times more Vitamin B6 and 286.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B9 than Raw Watercress.
• Both Raw Watercress as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Watercress have 18.5 times more Calcium, 2.1 times more Copper, 3.9 times more Magnesium, 7.3 times more Manganese, 4.4 times more Phosphorus, 6.6 times more Potassium, 8.4 times more Selenium, 111.8 times more Sodium, 1.3 times more Zinc and 242.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Iron than Raw Watercress.

Comparison of macro-nutrients per 300 calories:

• Raw Watercress have 8.2 times more Omega 3 and 2.8 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Carbohydrate and 1.7 times more Fiber than Raw Watercress.
• Both Raw Watercress and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Watercress as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.