Comparing Nutrients in 300 calories Garden CressVS Boiled California Red Kidney Beans

Weight per 300 calories

Garden Cress

938g

Boiled California Red Kidney Beans

242g

Boiled California Red Kidney Beans have 3.9 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 California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Boiled California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Garden Cressvs Boiled California Red 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

0.22%0.22g

6.56 gvs0.22 g

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

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0.67%0.22g

Saturated Fat

0.11%0.034g

0.22 gvs0.034 g

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

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44.5%0.71g

Omega 3

4.84%0.077g

0.71 gvs0.077 g

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

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8.4%1.43g

Omega 6

0.28%0.048g

1.43 gvs0.048 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

41.7%54.2g

51.6 gvs54.2 g

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

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57%41.3g

Sugars

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

41.3 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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27%10.3g

Fiber

59.2%22.5g

10.3 gvs22.5 g

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

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43.5%24.4g

Protein

39.4%22g

24.4 gvs22 g

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

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Vitamins

Garden Cressvs Boiled California Red 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 .

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62.5%0.75mg

Vitamin B1

26%0.31mg

Thiamine

0.75 mgvs0.31 mg

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

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188%2.44mg

Vitamin B2

11.5%0.15mg

Riboflavin

2.44 mgvs0.15 mg

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

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58.6%9.38mg

Vitamin B3

8.17%1.3mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs1.3 mg

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

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45.4%2.27mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

2.27 mgvs0.53 mg

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

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178%2.3mg

Vitamin B6

19.4%0.25mg

Pyridoxine

2.3 mgvs0.25 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

44.8%179μg

Folates and Folic Acid

750 μgvs179 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

3.23%2.9mg

Ascorbic acid

647 mgvs2.9 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

Tocopherols and Tocotrienols

6.56 mgvsNA mg

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

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4234%5080μg

Vitamin K

Phytomenadione or phylloquinone

5080 μgvsNA μg

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

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Minerals

Garden Cressvs Boiled California Red Kidney Beans

76%759mg

Calcium

16%160mg

759 mgvs160 mg

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

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177%1.6mg

Copper

77.7%0.7mg

1.6 mgvs0.7 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

90%7.2mg

12 mgvs7.2 mg

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

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85%356mg

Magnesium

27.6%116mg

356 mgvs116 mg

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

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225%5.2mg

Manganese

33.5%0.77mg

5.2 mgvs0.77 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

47.4%331mg

713 mgvs331 mg

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

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167%5681mg

Potassium

30%1014mg

5681 mgvs1014 mg

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

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15.3%8.44μg

Selenium

5.28%2.9μg

8.44 μgvs2.9 μg

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

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8.75%131mg

Sodium

0.65%9.68mg

131 mgvs9.68 mg

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

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19.6%2.16mg

Zinc

19%2.1mg

2.16 mgvs2.1 mg

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

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22.7%838g

Water

4.38%162g

838 gvs162 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 Boiled California Red Kidney Beans:

Raw Garden Cress have more Vitamin A, 2.4 times more Vitamin B1, 16.3 times more Vitamin B2, 7.2 times more Vitamin B3, 4.3 times more Vitamin B5, 9.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 222.8 times more Vitamin C than Boiled California Red Kidney Beans.
Both Raw Garden Cress as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garden Cress vs Boiled California Red Kidney Beans:

Raw Garden Cress have 4.8 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 6.7 times more Manganese, 2.1 times more Phosphorus, 5.6 times more Potassium, 2.9 times more Selenium, 13.6 times more Sodium and 5.2 times more Water than Boiled California Red Kidney Beans.
Both Raw Garden Cress and Boiled California Red Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Garden Cress have 30.1 times more Fat, 9.2 times more Omega 3 and 29.5 times more Omega 6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.2 times more Fiber than Raw Garden Cress.
Both Raw Garden Cress and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Garden Cress as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garden CressVS Boiled Garden CressBoiled California Red Kidney BeansVS Boiled Garden CressGarden CressVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Garden CressVS Boiled California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: