Comparing Nutrients in 100 calories Canned Kidney Beans VS Kale

Weight per 100 calories

• Canned Kidney Beans: 119g
• Kale: 286g

Canned Kidney Beans have 2.4 times more energy per 100g than Kale. It has average energy density when compared to other foods. Raw Kale having low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Kale?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Kale	27%	31%	42%

Macro Nutrients

	Canned Kidney Beans	Kale	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	3.9% 2.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.6% 1.17g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0.51g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	31% 11.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Kale	Recommended Dietary Allowance
Vitamin A	NA	76.5% 689μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	44.3% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	297% 267mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	928% 1113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Kale	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	114% 2.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	6.92% 256g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Kale:

• Raw Kale contains 2.3 times more Vitamin B1, 16.3 times more Vitamin B2, 6.9 times more Vitamin B3, 6.4 times more Vitamin B5, 4.8 times more Vitamin B6, 4.1 times more Vitamin B9, 186.8 times more Vitamin C, 79.2 times more Vitamin E and 228.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Kale:

• Canned All Types Kidney Beans have 2.3 times more Sodium than Raw Kale.
• While Raw Kale contains 17.9 times more Calcium, 3.3 times more Iron, 2.9 times more Magnesium, 13.1 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium, 2 times more Zinc and 2.8 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Kale have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 1.4 times more Carbohydrate than Raw Kale.
• While Raw Kale contains 6 times more Fat, 3 times more Saturated Fat, 11.1 times more Omega 3, 6.6 times more Omega 6, 1.3 times more Sugars, more Fructose, 2.3 times more Fiber and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Kale have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.