Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Garden Cress

Weight per 300 calories

Canned Kidney Beans

357g

Boiled Garden Cress

1304g

Canned Kidney Beans have 3.7 times more energy per 100g than Boiled Garden Cress. It has average energy density when compared to other foods. Boiled and Drained Garden Cress having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Garden Cress?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Boiled Garden Cress

27%

19%

54%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled Garden Cress

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

8.07%7.83g

2.14 gvs7.83 g

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

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1.57%0.5g

Saturated Fat

0.82%0.26g

0.5 gvs0.26 g

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

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18.3%0.29g

Omega 3

53%0.85g

0.29 gvs0.85 g

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

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2.23%0.38g

Omega 6

9.97%1.7g

0.38 gvs1.7 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

38%49.6g

51.8 gvs49.6 g

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

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9.1%6.6g

Sugars

56%40.6g

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

6.6 gvs40.6 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%6.6g

Sucrose

6.6 gvsNA g

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

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40.4%15.4g

Fiber

24%9.13g

15.4 gvs9.13 g

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

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33.3%18.6g

Protein

44.3%24.8g

18.6 gvs24.8 g

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

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Vitamins

Canned Kidney Beansvs Boiled Garden Cress

Vitamin A

336%3026μg

RAE, retinol activity equivalents

NA μgvs3026 μg

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

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34.5%0.41mg

Vitamin B1

65.2%0.78mg

Thiamine

0.41 mgvs0.78 mg

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

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14%0.18mg

Vitamin B2

161%2.1mg

Riboflavin

0.18 mgvs2.1 mg

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

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9.17%1.47mg

Vitamin B3

65.2%10.4mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs10.4 mg

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

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9.86%0.49mg

Vitamin B5

42.5%2.13mg

Pantothenic acid

0.49 mgvs2.13 mg

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

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20.3%0.26mg

Vitamin B6

158%2.05mg

Pyridoxine

0.26 mgvs2.05 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

121%483μg

Folates and Folic Acid

129 μgvs483 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

333%300mg

Ascorbic acid

4.3 mgvs300 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

43.5%6.52mg

Tocopherols and Tocotrienols

0.071 mgvs6.52 mg

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

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12.2%14.6μg

Vitamin K

4167%5001μg

Phytomenadione or phylloquinone

14.6 μgvs5001 μg

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

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Minerals

Canned Kidney Beansvs Boiled Garden Cress

12%121mg

Calcium

79.6%796mg

121 mgvs796 mg

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

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53.6%0.48mg

Copper

165%1.5mg

0.48 mgvs1.5 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

130%10.4mg

4.18 mgvs10.4 mg

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

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23%96mg

Magnesium

80.7%339mg

96 mgvs339 mg

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

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26%0.6mg

Manganese

211%4.85mg

0.6 mgvs4.85 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

89.4%626mg

321 mgvs626 mg

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

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25%846mg

Potassium

135%4604mg

846 mgvs4604 mg

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

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5.84%3.2μg

Selenium

21.3%11.7μg

3.2 μgvs11.7 μg

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

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70.5%1057mg

Sodium

6.96%104mg

1057 mgvs104 mg

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

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15%1.64mg

Zinc

17.8%1.96mg

1.64 mgvs1.96 mg

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

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7.53%279g

Water

32.6%1207g

279 gvs1207 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 Boiled Garden Cress:

Boiled and Drained Garden Cress contain 1.9 times more Vitamin B1, 11.5 times more Vitamin B2, 7.1 times more Vitamin B3, 4.3 times more Vitamin B5, 7.7 times more Vitamin B6, 3.8 times more Vitamin B9, 70 times more Vitamin C, 91.3 times more Vitamin E and 341.5 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled Garden Cress:

Canned All Types Kidney Beans have 10.1 times more Sodium than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 6.6 times more Calcium, 3.1 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 8.1 times more Manganese, 1.9 times more Phosphorus, 5.4 times more Potassium, 3.7 times more Selenium and 4.3 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Garden Cress have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.7 times more Fiber than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 3.7 times more Fat, 2.9 times more Omega 3, 4.5 times more Omega 6, 6.1 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Garden Cress have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBoiled Garden CressVS California Red Kidney BeansCanned Kidney BeansVS CucumberBoiled Garden CressVS Cucumber

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Garden Cress

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Garden Cress?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: