Comparing Nutrients in 300 calories Canned Kidney BeansVS Cooked Frozen Mustard Greens

Weight per 300 calories

Canned Kidney Beans

357g

Cooked Frozen Mustard Greens

1579g

Canned Kidney Beans have 4.4 times more energy per 100g than Cooked Frozen Mustard Greens. It has average energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cooked Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Cooked Frozen Mustard Greens

38%

53%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Cooked Frozen Mustard Greens

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

4.07%3.95g

2.14 gvs3.95 g

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

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1.57%0.5g

Saturated Fat

0.64%0.21g

0.5 gvs0.21 g

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

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18.3%0.29g

Omega 3

21.7%0.35g

0.29 gvs0.35 g

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

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2.23%0.38g

Omega 6

2.23%0.38g

0.38 gvs0.38 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

37.8%49g

51.8 gvs49 g

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

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9.1%6.6g

Sugars

6.97%5.05g

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

6.6 gvs5.05 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

116%44.2g

15.4 gvs44.2 g

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

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33.3%18.6g

Protein

64%36g

18.6 gvs36 g

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

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Vitamins

Canned Kidney Beansvs Cooked Frozen Mustard Greens

Vitamin A

621%5589μg

RAE, retinol activity equivalents

NA μgvs5589 μg

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

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34.5%0.41mg

Vitamin B1

52.6%0.63mg

Thiamine

0.41 mgvs0.63 mg

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

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14%0.18mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.18 mgvs0.84 mg

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

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9.17%1.47mg

Vitamin B3

25.5%4.07mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs4.07 mg

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

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9.86%0.49mg

Vitamin B5

5.05%0.25mg

Pantothenic acid

0.49 mgvs0.25 mg

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

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20.3%0.26mg

Vitamin B6

131%1.7mg

Pyridoxine

0.26 mgvs1.7 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

276%1105μg

Folates and Folic Acid

129 μgvs1105 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

242%218mg

Ascorbic acid

4.3 mgvs218 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

142%21.3mg

Tocopherols and Tocotrienols

0.071 mgvs21.3 mg

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

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12.2%14.6μg

Vitamin K

4409%5291μg

Phytomenadione or phylloquinone

14.6 μgvs5291 μg

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

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Minerals

Canned Kidney Beansvs Cooked Frozen Mustard Greens

12%121mg

Calcium

159%1595mg

121 mgvs1595 mg

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

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53.6%0.48mg

Copper

102%0.92mg

0.48 mgvs0.92 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

221%17.7mg

4.18 mgvs17.7 mg

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

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23%96mg

Magnesium

49%205mg

96 mgvs205 mg

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

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26%0.6mg

Manganese

202%4.64mg

0.6 mgvs4.64 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

54%379mg

321 mgvs379 mg

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

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25%846mg

Potassium

64.6%2195mg

846 mgvs2195 mg

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

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5.84%3.2μg

Selenium

17.2%9.47μg

3.2 μgvs9.47 μg

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

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70.5%1057mg

Sodium

26.3%395mg

1057 mgvs395 mg

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

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15%1.64mg

Zinc

28.7%3.16mg

1.64 mgvs3.16 mg

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

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7.53%279g

Water

40%1481g

279 gvs1481 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 Cooked Frozen Mustard Greens:

Canned All Types Kidney Beans have 2 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 2.8 times more Vitamin B3, 6.5 times more Vitamin B6, 8.6 times more Vitamin B9, 50.8 times more Vitamin C, 298.4 times more Vitamin E and 361.3 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cooked Frozen Mustard Greens:

Canned All Types Kidney Beans have 2.7 times more Sodium than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 13.1 times more Calcium, 1.9 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 7.7 times more Manganese, 2.6 times more Potassium, 2.9 times more Selenium, 1.9 times more Zinc and 5.3 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Frozen Mustard Greens have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.3 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.8 times more Fat, 2.9 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Mustard Greens 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 BeansCooked Frozen Mustard GreensVS California Red Kidney BeansCanned Kidney BeansVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Cooked Frozen Mustard Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cooked Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: