Comparing Nutrients in 300 calories Boiled Dandelion GreensVS Boiled Kidney Beans

Weight per 300 calories

Boiled Dandelion Greens

909g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 3.8 times more energy per unit of mass than Boiled and Drained Dandelion Greens, which is average in comparison to other foods. Boiled Dandelion Greens having low energy density.

Which food has more nutrients per 300 calories - Boiled Dandelion Greens or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Dandelion Greens

21%

14%

65%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Dandelion Greensvs 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 .

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5.62%5.45g

Fat

1.2%1.2g

5.45 gvs1.2 g

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

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4.15%1.33g

Saturated Fat

0.54%0.17g

1.33 gvs0.17 g

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

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21.6%0.35g

Omega 3

25%0.4g

0.35 gvs0.4 g

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

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12%2.04g

Omega 6

1.5%0.26g

2.04 gvs0.26 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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44.8%58g

Carbohydrate

41.4%54g

58 gvs54 g

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

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6.27%4.55g

Sugars

1.04%0.76g

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

4.55 gvs0.76 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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69.4%26.4g

Fiber

39.8%15g

26.4 gvs15 g

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

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32.5%18g

Protein

36.6%20.5g

18 gvs20.5 g

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

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Vitamins

Boiled Dandelion Greensvs Boiled Kidney Beans

345%3109μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3109 μgvs0 μg

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

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98%1.2mg

Vitamin B1

31.5%0.38mg

Thiamine

1.2 mgvs0.38 mg

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

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122%1.6mg

Vitamin B2

10.5%0.14mg

Riboflavin

1.6 mgvs0.14 mg

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

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29.2%4.67mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

4.67 mgvs1.37 mg

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

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10.4%0.52mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.52 mgvs0.52 mg

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

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112%1.45mg

Vitamin B6

22%0.28mg

Pyridoxine

1.45 mgvs0.28 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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29.5%118μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

118 μgvs307 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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182%164mg

Vitamin C

3.15%2.83mg

Ascorbic acid

164 mgvs2.83 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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148%22mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

22 mgvs0.071 mg

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

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4177%5013μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

5013 μgvs20 μg

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

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Minerals

Boiled Dandelion Greensvs Boiled Kidney Beans

127%1273mg

Calcium

8.27%82.7mg

1273 mgvs82.7 mg

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

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116%1.05mg

Copper

56.7%0.51mg

1.05 mgvs0.51 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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205%16.4mg

Iron

65.6%5.24mg

16.4 mgvs5.24 mg

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

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52%218mg

Magnesium

23.6%99mg

218 mgvs99 mg

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

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91%2.1mg

Manganese

44%1mg

2.1 mgvs1 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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54.5%382mg

Phosphorus

46.6%326mg

382 mgvs326 mg

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

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62%2109mg

Potassium

28%957mg

2109 mgvs957 mg

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

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4.96%2.73μg

Selenium

4.72%2.6μg

2.73 μgvs2.6 μg

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

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26.7%400mg

Sodium

0.16%2.36mg

400 mgvs2.36 mg

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

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23%2.55mg

Zinc

21.5%2.36mg

2.55 mgvs2.36 mg

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

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22%816g

Water

4.27%158g

816 gvs158 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 Dandelion Greens vs Boiled Kidney Beans:

Boiled and Drained Dandelion Greens have more Vitamin A, 3.1 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B3, 5.1 times more Vitamin B6, 57.7 times more Vitamin C, 313 times more Vitamin E and 252.6 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
Both Boiled and Drained Dandelion Greens and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Dandelion Greens 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 Boiled Dandelion Greens vs Boiled Kidney Beans:

Boiled and Drained Dandelion Greens have 15.4 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.2 times more Potassium, 169.3 times more Sodium and 5.2 times more Water than Boiled All Types Kidney Beans.
Both Boiled and Drained Dandelion Greens and Boiled All Types Kidney Beans have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Dandelion Greens have 4.6 times more Fat, 7.7 times more Saturated Fat, 8 times more Omega 6, 6 times more Sugars and 1.7 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled and Drained Dandelion Greens and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Dandelion Greens 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:

Boiled Dandelion GreensVS EggplantBoiled Kidney BeansVS EggplantBoiled Dandelion GreensVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Dandelion GreensVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Dandelion Greens or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: