Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Kale with Salt

Weight per 300 calories

Boiled Kidney Beans

236g

Boiled Kale with Salt

682g

Boiled Kidney Beans have 2.9 times more energy per 100g than Boiled Kale with Salt. It has average energy density when compared to other foods. Boiled and Drained Kale with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Boiled Kale with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled Kale with Salt

27%

25%

48%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled Kale with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

8.5%8.25g

1.2 gvs8.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

3.32%1.06g

0.17 gvs1.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

141%2.26g

0.4 gvs2.26 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

10.2%1.74g

0.26 gvs1.74 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

27.8%36g

54 gvs36 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

11.4%8.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs8.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.95%2.86g

≤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]

NA gvs2.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.7g

NA gvs3.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.7g

NA gvs1.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

41.3%15.7g

15 gvs15.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

35.8%20g

20.5 gvs20 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Boiled Kale with Salt

0%0μg

Vitamin A

111%995μg

RAE, retinol activity equivalents

0 μgvs995 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

35.8%0.43mg

Thiamine

0.38 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

73.4%0.95mg

Riboflavin

0.14 mgvs0.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

19.5%3.1mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs3.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

23%1.16mg

Pantothenic acid

0.52 mgvs1.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

33%0.43mg

Pyridoxine

0.28 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

111%443μg

Folates and Folic Acid

307 μgvs443 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg

Vitamin C

135%121mg

Ascorbic acid

2.83 mgvs121 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.47%0.071mg

Vitamin E

73%11mg

Tocopherols and Tocotrienols

0.071 mgvs11 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

2378%2853μg

Phytomenadione or phylloquinone

20 μgvs2853 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Boiled Kale with Salt

8.27%82.7mg

Calcium

102%1023mg

82.7 mgvs1023 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

50.8%0.46mg

0.51 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.6%5.24mg

Iron

71.6%5.73mg

5.24 mgvs5.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

40.6%170mg

99 mgvs170 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

161%3.7mg

1 mgvs3.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46.6%326mg

Phosphorus

41%286mg

326 mgvs286 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

29%982mg

957 mgvs982 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.72%2.6μg

Selenium

12.4%6.8μg

2.6 μgvs6.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.36mg

Sodium

115%1718mg

2.36 mgvs1718 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.5%2.36mg

Zinc

16.7%1.84mg

2.36 mgvs1.84 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

16.6%612g

158 gvs612 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Boiled Kale with Salt:

Boiled and Drained Kale with Salt contains more Vitamin A, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 42.8 times more Vitamin C, 154.9 times more Vitamin E and 143.8 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Kale with Salt have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Boiled Kale with Salt:

Boiled All Types Kidney Beans have 1.3 times more Zinc than Boiled and Drained Kale with Salt.
While Boiled and Drained Kale with Salt contains 12.4 times more Calcium, 1.7 times more Magnesium, 3.6 times more Manganese, 2.6 times more Selenium, 727.4 times more Sodium and 3.9 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Kale with Salt have similar amounts of Copper, Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.5 times more Carbohydrate than Boiled and Drained Kale with Salt.
While Boiled and Drained Kale with Salt contains 7 times more Fat, 6.2 times more Saturated Fat, 5.6 times more Omega 3, 6.8 times more Omega 6 and 10.9 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Kale with Salt have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Kale with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBoiled Kale with SaltVS Canned Kidney BeansBoiled Kidney BeansVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Cooked Frozen Kale with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Kale with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Boiled Kale with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: