Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Boiled Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.3% 2.4g	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	67% 25.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	40.3% 0.52mg	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	129% 516μg	14% 55.6μg	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	5.3% 4.76mg	110% 99mg	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	0.79% 0.12mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	1601% 1921μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	14% 139mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	111% 1mg	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	110% 8.8mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	88.7% 2.04mg	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	78.2% 548mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	106% 3608mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.56% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Beet Greens:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1 and 9.3 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 5 times more Vitamin B2, 1.5 times more Vitamin B5, 20.8 times more Vitamin C, 60.3 times more Vitamin E and 57.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Beet Greens:

• Boiled All Types Kidney Beans have 3.4 times more Phosphorus, 1.2 times more Selenium and 2 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 3.3 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium, 241 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Copper, Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.7 times more Energy, 28.3 times more Omega 3, 4.2 times more Carbohydrate, 2.2 times more Fiber and 3.4 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.