Comparing Nutrients in 100 calories California Red Kidney Beans VS Mustard Greens

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Mustard Greens: 370g

California Red Kidney Beans have 12.2 times more energy per 100g than Mustard Greens. It has high energy density when compared to other foods. Raw Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mustard Greens	34%	11%	55%

Macro Nutrients

	California Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	6.74% 4.9g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	31% 12g	38g per day for Men 19-50 years
Protein	13% 7.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	51.3% 0.67mg	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	30% 119μg	11% 44.4μg	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	1.5% 1.36mg	288% 259mg	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	NA	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	795% 954μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Calcium	5.9% 59mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	68% 0.61mg	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	35.4% 2.83mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	28.2% 119mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	17.5% 123mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	42% 1422mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	8.4% 0.93mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Mustard Greens:

• Raw California Red Kidney Beans have 2.7 times more Vitamin B9 than Raw Mustard Greens.
• While Raw Mustard Greens contain more Vitamin A, 1.8 times more Vitamin B1, 6.1 times more Vitamin B2, 4.7 times more Vitamin B3, 3.3 times more Vitamin B5, 5.5 times more Vitamin B6 and 190.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Mustard Greens:

• Raw Mustard Greens contain 7.2 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.1 times more Potassium, 3.4 times more Selenium, 22.2 times more Sodium and 94.3 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Mustard Greens have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Mustard Greens contain 20.5 times more Fat, 2.6 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Mustard Greens have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw California Red Kidney Beans as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.