Comparing Nutrients in 300 calories Garden CressVS Canned Kidney Beans

Weight per 300 calories

Garden Cress

938g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 2.6 times more energy per unit of mass than Raw Garden Cress, which is average in comparison to other foods. Garden Cress having low energy density.

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

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Garden Cressvs 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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6.77%6.56g

Fat

2.2%2.14g

6.56 gvs2.14 g

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

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0.67%0.22g

Saturated Fat

1.57%0.5g

0.22 gvs0.5 g

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

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44.5%0.71g

Omega 3

18.3%0.29g

0.71 gvs0.29 g

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

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8.4%1.43g

Omega 6

2.23%0.38g

1.43 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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39.7%51.6g

Carbohydrate

40%51.8g

51.6 gvs51.8 g

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

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57%41.3g

Sugars

9.1%6.6g

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

41.3 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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27%10.3g

Fiber

40.4%15.4g

10.3 gvs15.4 g

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

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43.5%24.4g

Protein

33.3%18.6g

24.4 gvs18.6 g

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

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Vitamins

Garden Cressvs Canned Kidney Beans

360%3244μg

Vitamin A

RAE, retinol activity equivalents

3244 μgvsNA μg

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

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62.5%0.75mg

Vitamin B1

34.5%0.41mg

Thiamine

0.75 mgvs0.41 mg

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

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188%2.44mg

Vitamin B2

14%0.18mg

Riboflavin

2.44 mgvs0.18 mg

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

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58.6%9.38mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs1.47 mg

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

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45.4%2.27mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

2.27 mgvs0.49 mg

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

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178%2.3mg

Vitamin B6

20.3%0.26mg

Pyridoxine

2.3 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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188%750μg

Vitamin B9

32%129μg

Folates and Folic Acid

750 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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719%647mg

Vitamin C

4.76%4.3mg

Ascorbic acid

647 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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43.8%6.56mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

6.56 mgvs0.071 mg

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

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4234%5080μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

5080 μgvs14.6 μg

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

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Minerals

Garden Cressvs Canned Kidney Beans

76%759mg

Calcium

12%121mg

759 mgvs121 mg

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

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177%1.6mg

Copper

53.6%0.48mg

1.6 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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152%12mg

Iron

52.2%4.18mg

12 mgvs4.18 mg

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

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85%356mg

Magnesium

23%96mg

356 mgvs96 mg

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

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225%5.2mg

Manganese

26%0.6mg

5.2 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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102%713mg

Phosphorus

46%321mg

713 mgvs321 mg

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

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167%5681mg

Potassium

25%846mg

5681 mgvs846 mg

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

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15.3%8.44μg

Selenium

5.84%3.2μg

8.44 μgvs3.2 μg

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

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8.75%131mg

Sodium

70.5%1057mg

131 mgvs1057 mg

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

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19.6%2.16mg

Zinc

15%1.64mg

2.16 mgvs1.64 mg

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

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22.7%838g

Water

7.53%279g

838 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 Garden Cress vs Canned Kidney Beans:

Raw Garden Cress have 1.8 times more Vitamin B1, 13.4 times more Vitamin B2, 6.4 times more Vitamin B3, 4.6 times more Vitamin B5, 8.8 times more Vitamin B6, 5.8 times more Vitamin B9, 150.9 times more Vitamin C, 91.9 times more Vitamin E and 346.9 times more Vitamin K than Canned All Types Kidney Beans.
Both Raw Garden Cress 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 Garden Cress vs Canned Kidney Beans:

Raw Garden Cress have 6.3 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 8.6 times more Manganese, 2.2 times more Phosphorus, 6.7 times more Potassium, 2.6 times more Selenium, 1.3 times more Zinc and 3 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 8.1 times more Sodium than Raw Garden Cress.

Comparison of macro-nutrients per 300 calories:

Raw Garden Cress have 3.1 times more Fat, 2.4 times more Omega 3, 3.8 times more Omega 6, 6.2 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Fiber than Raw Garden Cress.
Both Raw Garden Cress and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Garden Cress 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:

Garden CressVS Boiled Garden CressCanned Kidney BeansVS Boiled Garden CressGarden CressVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Garden CressVS Canned Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: