Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Boiled Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	6.02% 1.02g	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% 21g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	6.62% 4.8g	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	2.3% 1.67g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	67% 25.4g	24% 9.13g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	19.2% 0.25mg	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	64.5% 258μg	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	78.5% 70.6mg	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	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	14% 139mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	29.5% 0.27mg	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	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	94% 2.15mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cooked Frozen Kale:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cooked Frozen Kale:

• Boiled All Types Kidney Beans have 3.2 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium and 3.7 times more Zinc than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 4.3 times more Calcium, 1.3 times more Manganese, 16 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 Frozen Kale have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 3.5 times more Energy, 4.3 times more Carbohydrate, 2.8 times more Fiber and 2.9 times more Protein than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 2.4 times more Fat, 2 times more Omega 3, 2.4 times more Omega 6 and 3.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.