Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Beet Greens	32%	4%	64%

Macro Nutrients

	Boiled Kidney Beans	Beet Greens	Recommended Dietary Allowance
Energy	17.4% 504kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.96% 0.16g	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	13.2% 17g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.74% 2g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	139% 1254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	32.4% 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	129% 516μg	15% 59.5μg	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	132% 119mg	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	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	1323% 1588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Beet Greens	Recommended Dietary Allowance
Calcium	14% 139mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	84.2% 0.76mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	67.5% 1.55mg	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	89% 3024mg	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	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.76% 361g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 8.7 times more Vitamin B9 than Raw Beet Greens.
• While Raw Beet Greens contain more Vitamin A, 3.8 times more Vitamin B2, 25 times more Vitamin C, 50 times more Vitamin E and 47.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Beet Greens have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled All Types Kidney Beans have 3.4 times more Phosphorus, 1.2 times more Selenium and 2.6 times more Zinc than Raw Beet Greens.
• While Raw Beet Greens contain 3.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Potassium, 226 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw 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 5.8 times more Energy, 42.5 times more Omega 3, 5.3 times more Carbohydrate, 1.7 times more Fiber and 3.9 times more Protein than Raw Beet Greens.
• Both Boiled All Types Kidney Beans as well as Raw Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.