Comparing Nutrients in 14 ounces California Red Kidney Beans VS Boiled Beet Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	California Red Kidney Beans	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	45% 1310kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	173% 97g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1601% 1921μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	77.4% 774mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	106% 3608mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Beet Greens with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Boiled Beet Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Boiled Beet Greens with Salt:

• 14 ounces of California Red Kidney Beans have 4.5 times more Vitamin B1, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6 and 28.1 times more Vitamin B9 than Boiled Beet Greens with Salt.
• While 14 oz of Boiled and Drained Beet Greens with Salt contain more Vitamin A, 1.3 times more Vitamin B2 and 5.5 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Beet Greens with Salt:

• 14 ounces of California Red Kidney Beans have 1.7 times more Calcium, 4.4 times more Copper, 4.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 9.9 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium and 5.1 times more Zinc than Boiled Beet Greens with Salt.
• While 14 oz of Boiled and Drained Beet Greens with Salt contain 43.4 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Boiled Beet Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 12.2 times more Energy, 14 times more Omega 3, 11 times more Carbohydrate, 8.6 times more Fiber and 9.5 times more Protein than Boiled Beet Greens with Salt.
• 14 ounces of Boiled Beet Greens with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens with Salt provide inadequate amounts of Omega 6 in 14 ounces.