Comparing Nutrients in 300 calories Canned Kidney BeansVS Broccoli Raab

Weight per 300 calories

Canned Kidney Beans

357g

Broccoli Raab

1364g

Canned Kidney Beans have 3.8 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Broccoli Raab?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Broccoli Raab

45%

15%

40%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Broccoli Raab

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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2.2%2.14g

Fat

6.9%6.7g

2.14 gvs6.7 g

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

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1.57%0.5g

Saturated Fat

3.54%1.13g

0.5 gvs1.13 g

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

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18.3%0.29g

Omega 3

161%2.58g

0.29 gvs2.58 g

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

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2.23%0.38g

Omega 6

2.33%0.4g

0.38 gvs0.4 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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40%51.8g

Carbohydrate

30%39g

51.8 gvs39 g

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

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9.1%6.6g

Sugars

7.15%5.2g

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

6.6 gvs5.2 g

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

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0%0g

Fructose

3.2%2.3g

≤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]

0 gvs2.3 g

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

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%0g

Glucose

%1.36g

0 gvs1.36 g

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

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%6.6g

Sucrose

%1.5g

6.6 gvs1.5 g

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

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40.4%15.4g

Fiber

97%37g

15.4 gvs37 g

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

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33.3%18.6g

Protein

77%43.2g

18.6 gvs43.2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Broccoli Raab

Vitamin A

198%1786μg

RAE, retinol activity equivalents

NA μgvs1786 μg

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

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34.5%0.41mg

Vitamin B1

184%2.2mg

Thiamine

0.41 mgvs2.2 mg

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

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14%0.18mg

Vitamin B2

135%1.76mg

Riboflavin

0.18 mgvs1.76 mg

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

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9.17%1.47mg

Vitamin B3

104%16.7mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs16.7 mg

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

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9.86%0.49mg

Vitamin B5

88%4.4mg

Pantothenic acid

0.49 mgvs4.4 mg

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

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20.3%0.26mg

Vitamin B6

179%2.33mg

Pyridoxine

0.26 mgvs2.33 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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32%129μg

Vitamin B9

283%1132μg

Folates and Folic Acid

129 μgvs1132 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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4.76%4.3mg

Vitamin C

306%275mg

Ascorbic acid

4.3 mgvs275 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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0.48%0.071mg

Vitamin E

147%22mg

Tocopherols and Tocotrienols

0.071 mgvs22 mg

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

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12.2%14.6μg

Vitamin K

2545%3055μg

Phytomenadione or phylloquinone

14.6 μgvs3055 μg

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

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Minerals

Canned Kidney Beansvs Broccoli Raab

12%121mg

Calcium

147%1473mg

121 mgvs1473 mg

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

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53.6%0.48mg

Copper

63.6%0.57mg

0.48 mgvs0.57 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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52.2%4.18mg

Iron

365%29mg

4.18 mgvs29 mg

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

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23%96mg

Magnesium

71.4%300mg

96 mgvs300 mg

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

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26%0.6mg

Manganese

234%5.4mg

0.6 mgvs5.4 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%321mg

Phosphorus

142%995mg

321 mgvs995 mg

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

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25%846mg

Potassium

78.6%2673mg

846 mgvs2673 mg

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

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5.84%3.2μg

Selenium

24.8%13.6μg

3.2 μgvs13.6 μg

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

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70.5%1057mg

Sodium

30%450mg

1057 mgvs450 mg

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

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15%1.64mg

Zinc

95%10.5mg

1.64 mgvs10.5 mg

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

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7.53%279g

Water

34%1262g

279 gvs1262 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 Canned Kidney Beans vs Broccoli Raab:

Raw Broccoli Raab contains 5.3 times more Vitamin B1, 9.7 times more Vitamin B2, 11.3 times more Vitamin B3, 8.9 times more Vitamin B5, 8.8 times more Vitamin B6, 8.8 times more Vitamin B9, 64.3 times more Vitamin C, 309.3 times more Vitamin E and 208.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Broccoli Raab:

Canned All Types Kidney Beans have 2.3 times more Sodium than Raw Broccoli Raab.
While Raw Broccoli Raab contains 12.1 times more Calcium, 7 times more Iron, 3.1 times more Magnesium, 9 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 4.2 times more Selenium, 6.4 times more Zinc and 4.5 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Broccoli Raab have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Broccoli Raab.
While Raw Broccoli Raab contains 3.1 times more Fat, 2.2 times more Saturated Fat, 8.8 times more Omega 3, more Fructose, 2.4 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Broccoli Raab have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBroccoli RaabVS California Red Kidney BeansCanned Kidney BeansVS Cooked Broccoli RaabBroccoli RaabVS Cooked Broccoli Raab

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Broccoli Raab

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Broccoli Raab?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: