Comparing Nutrients in 300 calories Cooked Chinese BroccoliVS Canned Kidney Beans

Weight per 300 calories

Cooked Chinese Broccoli

1364g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 3.8 times more energy per unit of mass than Cooked Chinese Broccoli, which is average in comparison to other foods. Cooked Chinese Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Chinese Broccoli

17%

25%

58%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Cooked Chinese Broccolivs Canned Kidney Beans

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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10%9.8g

Fat

2.2%2.14g

9.8 gvs2.14 g

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

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4.7%1.5g

Saturated Fat

1.57%0.5g

1.5 gvs0.5 g

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

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220%3.5g

Omega 3

18.3%0.29g

3.5 gvs0.29 g

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

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6.1%1.04g

Omega 6

2.23%0.38g

1.04 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%52g

Carbohydrate

40%51.8g

52 gvs51.8 g

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

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15.8%11.5g

Sugars

9.1%6.6g

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

11.5 gvs6.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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89.7%34g

Fiber

40.4%15.4g

34 gvs15.4 g

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

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27.8%15.5g

Protein

33.3%18.6g

15.5 gvs18.6 g

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

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Vitamins

Cooked Chinese Broccolivs Canned Kidney Beans

124%1118μg

Vitamin A

RAE, retinol activity equivalents

1118 μgvsNA μg

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

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108%1.3mg

Vitamin B1

34.5%0.41mg

Thiamine

1.3 mgvs0.41 mg

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

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153%2mg

Vitamin B2

14%0.18mg

Riboflavin

2 mgvs0.18 mg

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

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37.2%5.96mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

5.96 mgvs1.47 mg

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

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43.4%2.17mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

2.17 mgvs0.49 mg

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

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73.4%0.95mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.95 mgvs0.26 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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338%1350μg

Vitamin B9

32%129μg

Folates and Folic Acid

1350 μgvs129 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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427%385mg

Vitamin C

4.76%4.3mg

Ascorbic acid

385 mgvs4.3 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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43.6%6.55mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

6.55 mgvs0.071 mg

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

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964%1156μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1156 μgvs14.6 μg

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

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Minerals

Cooked Chinese Broccolivs Canned Kidney Beans

136%1364mg

Calcium

12%121mg

1364 mgvs121 mg

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

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92%0.83mg

Copper

53.6%0.48mg

0.83 mgvs0.48 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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95%7.64mg

Iron

52.2%4.18mg

7.64 mgvs4.18 mg

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

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58.4%245mg

Magnesium

23%96mg

245 mgvs96 mg

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

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157%3.6mg

Manganese

26%0.6mg

3.6 mgvs0.6 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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80%559mg

Phosphorus

46%321mg

559 mgvs321 mg

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

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105%3559mg

Potassium

25%846mg

3559 mgvs846 mg

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

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32.2%17.7μg

Selenium

5.84%3.2μg

17.7 μgvs3.2 μg

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

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6.36%95mg

Sodium

70.5%1057mg

95 mgvs1057 mg

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

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48.3%5.3mg

Zinc

15%1.64mg

5.3 mgvs1.64 mg

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

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34.5%1276g

Water

7.53%279g

1276 gvs279 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 Cooked Chinese Broccoli vs Canned Kidney Beans:

Cooked Chinese Broccoli has 3.1 times more Vitamin B1, 10.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.4 times more Vitamin B5, 3.6 times more Vitamin B6, 10.5 times more Vitamin B9, 89.7 times more Vitamin C, 91.6 times more Vitamin E and 79 times more Vitamin K than Canned All Types Kidney Beans.
Both Cooked Chinese Broccoli as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Cooked Chinese Broccoli has 11.2 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 6 times more Manganese, 1.7 times more Phosphorus, 4.2 times more Potassium, 5.5 times more Selenium, 3.2 times more Zinc and 4.6 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 11.1 times more Sodium than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 300 calories:

Cooked Chinese Broccoli has 4.6 times more Fat, 3 times more Saturated Fat, 12 times more Omega 3, 2.7 times more Omega 6, 1.7 times more Sugars and 2.2 times more Fiber than Canned All Types Kidney Beans.
Both Cooked Chinese Broccoli and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cooked Chinese Broccoli as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Chinese BroccoliVS Cooked Napa CabbageCanned Kidney BeansVS Cooked Napa CabbageCooked Chinese BroccoliVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cooked Chinese BroccoliVS Canned Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: