Comparing Nutrients in 300 calories Canned Kidney BeansVS Watercress

Weight per 300 calories

Canned Kidney Beans

357g

Watercress

2727g

Canned Kidney Beans have 7.6 times more energy per 100g than Watercress. It has average energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Watercress

60%

34%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Watercress

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

2.8%2.73g

2.14 gvs2.73 g

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

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1.57%0.5g

Saturated Fat

2.3%0.74g

0.5 gvs0.74 g

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

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18.3%0.29g

Omega 3

39.2%0.63g

0.29 gvs0.63 g

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

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2.23%0.38g

Omega 6

1.93%0.33g

0.38 gvs0.33 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

27%35g

51.8 gvs35 g

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

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9.1%6.6g

Sugars

7.52%5.45g

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

6.6 gvs5.45 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

36%13.6g

15.4 gvs13.6 g

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

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33.3%18.6g

Protein

112%62.7g

18.6 gvs62.7 g

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

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Vitamins

Canned Kidney Beansvs Watercress

Vitamin A

485%4364μg

RAE, retinol activity equivalents

NA μgvs4364 μg

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

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34.5%0.41mg

Vitamin B1

205%2.45mg

Thiamine

0.41 mgvs2.45 mg

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

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14%0.18mg

Vitamin B2

252%3.27mg

Riboflavin

0.18 mgvs3.27 mg

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

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9.17%1.47mg

Vitamin B3

34%5.45mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs5.45 mg

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

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9.86%0.49mg

Vitamin B5

169%8.45mg

Pantothenic acid

0.49 mgvs8.45 mg

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

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20.3%0.26mg

Vitamin B6

271%3.5mg

Pyridoxine

0.26 mgvs3.5 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

61.4%245μg

Folates and Folic Acid

129 μgvs245 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

1303%1173mg

Ascorbic acid

4.3 mgvs1173 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

182%27.3mg

Tocopherols and Tocotrienols

0.071 mgvs27.3 mg

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

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12.2%14.6μg

Vitamin K

5682%6818μg

Phytomenadione or phylloquinone

14.6 μgvs6818 μg

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

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Minerals

Canned Kidney Beansvs Watercress

12%121mg

Calcium

327%3273mg

121 mgvs3273 mg

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

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53.6%0.48mg

Copper

233%2.1mg

0.48 mgvs2.1 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

68%5.45mg

4.18 mgvs5.45 mg

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

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23%96mg

Magnesium

136%573mg

96 mgvs573 mg

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

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26%0.6mg

Manganese

289%6.65mg

0.6 mgvs6.65 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

234%1636mg

321 mgvs1636 mg

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

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25%846mg

Potassium

265%9000mg

846 mgvs9000 mg

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

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5.84%3.2μg

Selenium

44.6%24.5μg

3.2 μgvs24.5 μg

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

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70.5%1057mg

Sodium

74.5%1118mg

1057 mgvs1118 mg

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

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15%1.64mg

Zinc

27.3%3mg

1.64 mgvs3 mg

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

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7.53%279g

Water

70%2594g

279 gvs2594 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 Watercress:

Raw Watercress contain 5.9 times more Vitamin B1, 18 times more Vitamin B2, 3.7 times more Vitamin B3, 17.2 times more Vitamin B5, 13.3 times more Vitamin B6, 1.9 times more Vitamin B9, 273.6 times more Vitamin C, 381.8 times more Vitamin E and 465.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Watercress:

Raw Watercress contain 27 times more Calcium, 4.4 times more Copper, 1.3 times more Iron, 5.9 times more Magnesium, 11.1 times more Manganese, 5.1 times more Phosphorus, 10.6 times more Potassium, 7.6 times more Selenium, 1.8 times more Zinc and 9.3 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Watercress have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.5 times more Carbohydrate and 1.2 times more Sugars than Raw Watercress.
While Raw Watercress contain 2.1 times more Omega 3 and 3.4 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Watercress have similar amounts of Energy and Fiber per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansWatercressVS California Red Kidney BeansCanned Kidney BeansVS WaxgourdWatercressVS Waxgourd

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Watercress

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: