Comparing Nutrients in 300 calories Garden CressVS Boiled Kidney Beans

Weight per 300 calories

Garden Cress

938g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 4 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 Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Garden Cressvs Boiled 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

6.77%6.56g

Fat

1.2%1.2g

6.56 gvs1.2 g

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

Find Vegetables rich in Fat

0.67%0.22g

Saturated Fat

0.54%0.17g

0.22 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

44.5%0.71g

Omega 3

25%0.4g

0.71 gvs0.4 g

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

Find Vegetables rich in Omega 3

8.4%1.43g

Omega 6

1.5%0.26g

1.43 gvs0.26 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

39.7%51.6g

Carbohydrate

41.4%54g

51.6 gvs54 g

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

Find Vegetables rich in Carbohydrate

57%41.3g

Sugars

1.04%0.76g

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

41.3 gvs0.76 g

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

Find Vegetables rich in Sugars

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]

NA gvsNA g

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

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

27%10.3g

Fiber

39.8%15g

10.3 gvs15 g

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

Find Vegetables rich in Fiber

43.5%24.4g

Protein

36.6%20.5g

24.4 gvs20.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Garden Cressvs Boiled Kidney Beans

360%3244μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3244 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

62.5%0.75mg

Vitamin B1

31.5%0.38mg

Thiamine

0.75 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

188%2.44mg

Vitamin B2

10.5%0.14mg

Riboflavin

2.44 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

58.6%9.38mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs1.37 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

45.4%2.27mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

2.27 mgvs0.52 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

178%2.3mg

Vitamin B6

22%0.28mg

Pyridoxine

2.3 mgvs0.28 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

188%750μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

750 μgvs307 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

719%647mg

Vitamin C

3.15%2.83mg

Ascorbic acid

647 mgvs2.83 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

43.8%6.56mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

6.56 mgvs0.071 mg

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

Find Vegetables rich in Vitamin E

4234%5080μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

5080 μgvs20 μg

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

Find Vegetables rich in Vitamin K

Minerals

Garden Cressvs Boiled Kidney Beans

76%759mg

Calcium

8.27%82.7mg

759 mgvs82.7 mg

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

Find Vegetables rich in Calcium

177%1.6mg

Copper

56.7%0.51mg

1.6 mgvs0.51 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

152%12mg

Iron

65.6%5.24mg

12 mgvs5.24 mg

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

Find Vegetables rich in Iron

85%356mg

Magnesium

23.6%99mg

356 mgvs99 mg

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

Find Vegetables rich in Magnesium

225%5.2mg

Manganese

44%1mg

5.2 mgvs1 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

102%713mg

Phosphorus

46.6%326mg

713 mgvs326 mg

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

Find Vegetables rich in Phosphorus

167%5681mg

Potassium

28%957mg

5681 mgvs957 mg

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

Find Vegetables rich in Potassium

15.3%8.44μg

Selenium

4.72%2.6μg

8.44 μgvs2.6 μg

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

Find Vegetables rich in Selenium

8.75%131mg

Sodium

0.16%2.36mg

131 mgvs2.36 mg

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

Find Vegetables rich in Sodium

19.6%2.16mg

Zinc

21.5%2.36mg

2.16 mgvs2.36 mg

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

Find Vegetables rich in Zinc

22.7%838g

Water

4.27%158g

838 gvs158 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 Garden Cress vs Boiled Kidney Beans:

Raw Garden Cress have more Vitamin A, 2 times more Vitamin B1, 17.8 times more Vitamin B2, 6.9 times more Vitamin B3, 4.4 times more Vitamin B5, 8.2 times more Vitamin B6, 2.4 times more Vitamin B9, 228.2 times more Vitamin C, 92.6 times more Vitamin E and 256 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw Garden Cress as well as Boiled 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 Boiled Kidney Beans:

Raw Garden Cress have 9.2 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 5.1 times more Manganese, 2.2 times more Phosphorus, 5.9 times more Potassium, 3.2 times more Selenium, 55.6 times more Sodium and 5.3 times more Water than Boiled All Types Kidney Beans.
Both Raw Garden Cress and Boiled All Types Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Garden Cress have 5.6 times more Fat, 1.8 times more Omega 3, 5.6 times more Omega 6 and 54.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Fiber than Raw Garden Cress.
Both Raw Garden Cress and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Garden Cress as well as Boiled 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 CressBoiled Kidney BeansVS Boiled Garden CressGarden CressVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Garden CressVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: