Comparing Nutrients in 300 calories Boiled CollardsVS Canned Kidney Beans

Weight per 300 calories

Boiled Collards

909g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 2.5 times more energy per unit of mass than Boiled and Drained Collards, which is average in comparison to other foods. Boiled Collards having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Collards

27%

16%

57%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Boiled Collardsvs 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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6.75%6.55g

Fat

2.2%2.14g

6.55 gvs2.14 g

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

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1.34%0.43g

Saturated Fat

1.57%0.5g

0.43 gvs0.5 g

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

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53%0.85g

Omega 3

18.3%0.29g

0.85 gvs0.29 g

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

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3.74%0.64g

Omega 6

2.23%0.38g

0.64 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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39.5%51.4g

Carbohydrate

40%51.8g

51.4 gvs51.8 g

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

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5%3.64g

Sugars

9.1%6.6g

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

3.64 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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96%36.4g

Fiber

40.4%15.4g

36.4 gvs15.4 g

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

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44%24.6g

Protein

33.3%18.6g

24.6 gvs18.6 g

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

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Vitamins

Boiled Collardsvs Canned Kidney Beans

384%3455μg

Vitamin A

RAE, retinol activity equivalents

3455 μgvsNA μg

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

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30.3%0.36mg

Vitamin B1

34.5%0.41mg

Thiamine

0.36 mgvs0.41 mg

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

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74%0.96mg

Vitamin B2

14%0.18mg

Riboflavin

0.96 mgvs0.18 mg

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

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32.7%5.23mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

5.23 mgvs1.47 mg

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

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39.6%2mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

2 mgvs0.49 mg

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

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89.5%1.16mg

Vitamin B6

20.3%0.26mg

Pyridoxine

1.16 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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36.4%145μg

Vitamin B9

32%129μg

Folates and Folic Acid

145 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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184%165mg

Vitamin C

4.76%4.3mg

Ascorbic acid

165 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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53.3%8mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

8 mgvs0.071 mg

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

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3080%3696μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

3696 μgvs14.6 μg

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

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Minerals

Boiled Collardsvs Canned Kidney Beans

128%1282mg

Calcium

12%121mg

1282 mgvs121 mg

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

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51.5%0.46mg

Copper

53.6%0.48mg

0.46 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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128%10.3mg

Iron

52.2%4.18mg

10.3 mgvs4.18 mg

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

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45.5%191mg

Magnesium

23%96mg

191 mgvs96 mg

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

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202%4.64mg

Manganese

26%0.6mg

4.64 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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41.6%291mg

Phosphorus

46%321mg

291 mgvs321 mg

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

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31.3%1064mg

Potassium

25%846mg

1064 mgvs846 mg

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

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8.26%4.55μg

Selenium

5.84%3.2μg

4.55 μgvs3.2 μg

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

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9.1%136mg

Sodium

70.5%1057mg

136 mgvs1057 mg

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

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19%2.1mg

Zinc

15%1.64mg

2.1 mgvs1.64 mg

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

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22%820g

Water

7.53%279g

820 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 Boiled Collards vs Canned Kidney Beans:

Boiled and Drained Collards have 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4 times more Vitamin B5, 4.4 times more Vitamin B6, 38.6 times more Vitamin C, 112 times more Vitamin E and 252.4 times more Vitamin K than Canned All Types Kidney Beans.
Both Boiled and Drained Collards and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Boiled and Drained Collards 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 Collards vs Canned Kidney Beans:

Boiled and Drained Collards have 10.6 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 7.7 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium, 1.3 times more Zinc and 2.9 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 7.8 times more Sodium than Boiled and Drained Collards.
Both Boiled and Drained Collards and Canned All Types Kidney Beans have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Collards have 3.1 times more Fat, 2.9 times more Omega 3, 1.7 times more Omega 6, 2.4 times more Fiber and 1.3 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.8 times more Sugars than Boiled and Drained Collards.
Both Boiled and Drained Collards and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Collards 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 CollardsVS Frozen Chopped CollardsCanned Kidney BeansVS Frozen Chopped CollardsBoiled CollardsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled CollardsVS Canned Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: