Comparing Nutrients in 500 calories Boiled Garden CressVS Canned Kidney Beans

Weight per 500 calories

Boiled Garden Cress

2174g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 3.7 times more energy per unit of mass than Boiled and Drained Garden Cress, which is average in comparison to other foods. Boiled Garden Cress having very low energy density.

Which food has more nutrients per 500 calories - Boiled Garden Cress or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress

27%

19%

54%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Boiled Garden Cressvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13.4%13g

Fat

3.7%3.57g

13 gvs3.57 g

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

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1.36%0.43g

Saturated Fat

2.62%0.84g

0.43 gvs0.84 g

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

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88.3%1.4g

Omega 3

30.5%0.49g

1.4 gvs0.49 g

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

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16.6%2.83g

Omega 6

3.7%0.63g

2.83 gvs0.63 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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63.5%82.6g

Carbohydrate

66.4%86.3g

82.6 gvs86.3 g

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

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93%67.6g

Sugars

15%11g

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

67.6 gvs11 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

%11g

NA gvs11 g

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

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40%15.2g

Fiber

67.4%25.6g

15.2 gvs25.6 g

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

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73.8%41.3g

Protein

55.5%31g

41.3 gvs31 g

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

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Vitamins

Boiled Garden Cressvs Canned Kidney Beans

560%5043μg

Vitamin A

RAE, retinol activity equivalents

5043 μgvsNA μg

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

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109%1.3mg

Vitamin B1

57.5%0.69mg

Thiamine

1.3 mgvs0.69 mg

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

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268%3.48mg

Vitamin B2

23.4%0.3mg

Riboflavin

3.48 mgvs0.3 mg

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

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109%17.4mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

17.4 mgvs2.45 mg

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

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71%3.54mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

3.54 mgvs0.82 mg

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

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263%3.4mg

Vitamin B6

34%0.44mg

Pyridoxine

3.4 mgvs0.44 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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201%804μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

804 μgvs214 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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556%500mg

Vitamin C

7.94%7.14mg

Ascorbic acid

500 mgvs7.14 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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72.5%11mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

11 mgvs0.12 mg

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

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6946%8335μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

8335 μgvs24.4 μg

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

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Minerals

Boiled Garden Cressvs Canned Kidney Beans

133%1326mg

Calcium

20.2%202mg

1326 mgvs202 mg

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

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275%2.48mg

Copper

89.3%0.8mg

2.48 mgvs0.8 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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217%17.4mg

Iron

87%6.96mg

17.4 mgvs6.96 mg

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

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135%565mg

Magnesium

38.3%161mg

565 mgvs161 mg

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

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352%8.1mg

Manganese

43.5%1mg

8.1 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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149%1043mg

Phosphorus

76.5%536mg

1043 mgvs536 mg

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

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226%7674mg

Potassium

41.5%1411mg

7674 mgvs1411 mg

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

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35.6%19.6μg

Selenium

9.74%5.36μg

19.6 μgvs5.36 μg

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

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11.6%174mg

Sodium

117%1762mg

174 mgvs1762 mg

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

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29.6%3.26mg

Zinc

25%2.74mg

3.26 mgvs2.74 mg

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

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54.3%2011g

Water

12.6%465g

2011 gvs465 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Garden Cress vs Canned Kidney Beans:

Boiled and Drained Garden Cress have 1.9 times more Vitamin B1, 11.5 times more Vitamin B2, 7.1 times more Vitamin B3, 4.3 times more Vitamin B5, 7.7 times more Vitamin B6, 3.8 times more Vitamin B9, 70 times more Vitamin C, 91.3 times more Vitamin E and 341.5 times more Vitamin K than Canned All Types Kidney Beans.
Both Boiled and Drained Garden Cress as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Garden Cress vs Canned Kidney Beans:

Boiled and Drained Garden Cress have 6.6 times more Calcium, 3.1 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 8.1 times more Manganese, 1.9 times more Phosphorus, 5.4 times more Potassium, 3.7 times more Selenium and 4.3 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 10.1 times more Sodium than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Canned All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Garden Cress have 3.7 times more Fat, 2.9 times more Omega 3, 4.5 times more Omega 6, 6.1 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Fiber than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Garden Cress as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Garden CressVS CucumberCanned Kidney BeansVS CucumberBoiled Garden CressVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Garden CressVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Garden Cress or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: