Comparing Nutrients in 300 calories Boiled Brussels SproutsVS Canned Kidney Beans

Weight per 300 calories

Boiled Brussels Sprouts

833g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 2.3 times more energy per unit of mass than Boiled and Drained Brussels Sprouts, which is average in comparison to other foods. Boiled Brussels Sprouts having low energy density.

Which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs 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 .

Find Vegetables rich in Energy

4.3%4.17g

Fat

2.2%2.14g

4.17 gvs2.14 g

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

Find Vegetables rich in Fat

2.66%0.85g

Saturated Fat

1.57%0.5g

0.85 gvs0.5 g

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

Find Vegetables rich in Saturated Fat

90%1.44g

Omega 3

18.3%0.29g

1.44 gvs0.29 g

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

Find Vegetables rich in Omega 3

3.87%0.66g

Omega 6

2.23%0.38g

0.66 gvs0.38 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

45.5%59g

Carbohydrate

40%51.8g

59 gvs51.8 g

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

Find Vegetables rich in Carbohydrate

20%14.5g

Sugars

9.1%6.6g

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

14.5 gvs6.6 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Vegetables rich in Glucose

Sucrose

%6.6g

NA gvs6.6 g

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

Find Vegetables rich in Sucrose

57%21.7g

Fiber

40.4%15.4g

21.7 gvs15.4 g

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

Find Vegetables rich in Fiber

38%21.3g

Protein

33.3%18.6g

21.3 gvs18.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Brussels Sproutsvs Canned Kidney Beans

36%325μg

Vitamin A

RAE, retinol activity equivalents

325 μgvsNA μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

74.3%0.89mg

Vitamin B1

34.5%0.41mg

Thiamine

0.89 mgvs0.41 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

51.3%0.67mg

Vitamin B2

14%0.18mg

Riboflavin

0.67 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31.6%5.06mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

5.06 mgvs1.47 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

42%2.1mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

2.1 mgvs0.49 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

114%1.5mg

Vitamin B6

20.3%0.26mg

Pyridoxine

1.5 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

125%500μg

Vitamin B9

32%129μg

Folates and Folic Acid

500 μgvs129 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

574%517mg

Vitamin C

4.76%4.3mg

Ascorbic acid

517 mgvs4.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

24%3.6mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

3.6 mgvs0.071 mg

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

Find Vegetables rich in Vitamin E

974%1169μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1169 μgvs14.6 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Brussels Sproutsvs Canned Kidney Beans

30%300mg

Calcium

12%121mg

300 mgvs121 mg

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

Find Vegetables rich in Calcium

77%0.69mg

Copper

53.6%0.48mg

0.69 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

125%10mg

Iron

52.2%4.18mg

10 mgvs4.18 mg

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

Find Vegetables rich in Iron

39.7%167mg

Magnesium

23%96mg

167 mgvs96 mg

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

Find Vegetables rich in Magnesium

82.2%1.9mg

Manganese

26%0.6mg

1.9 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

66.7%467mg

Phosphorus

46%321mg

467 mgvs321 mg

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

Find Vegetables rich in Phosphorus

77.7%2642mg

Potassium

25%846mg

2642 mgvs846 mg

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

Find Vegetables rich in Potassium

22.7%12.5μg

Selenium

5.84%3.2μg

12.5 μgvs3.2 μg

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

Find Vegetables rich in Selenium

11.7%175mg

Sodium

70.5%1057mg

175 mgvs1057 mg

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

Find Vegetables rich in Sodium

25%2.75mg

Zinc

15%1.64mg

2.75 mgvs1.64 mg

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

Find Vegetables rich in Zinc

20%741g

Water

7.53%279g

741 gvs279 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Brussels Sprouts vs Canned Kidney Beans:

Boiled and Drained Brussels Sprouts have 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.4 times more Vitamin B3, 4.3 times more Vitamin B5, 5.6 times more Vitamin B6, 3.9 times more Vitamin B9, 120.6 times more Vitamin C, 50.2 times more Vitamin E and 79.8 times more Vitamin K than Canned All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts 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 Boiled Brussels Sprouts vs Canned Kidney Beans:

Boiled and Drained Brussels Sprouts have 2.5 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 3.1 times more Potassium, 3.9 times more Selenium, 1.7 times more Zinc and 2.7 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6 times more Sodium than Boiled and Drained Brussels Sprouts.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Brussels Sprouts have 1.9 times more Fat, 4.9 times more Omega 3, 1.7 times more Omega 6, 2.2 times more Sugars and 1.4 times more Fiber than Canned All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Brussels Sprouts 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:

Boiled Brussels SproutsVS Frozen Brussels SproutsCanned Kidney BeansVS Frozen Brussels SproutsBoiled Brussels SproutsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Brussels SproutsVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: