Comparing Nutrients in 14 ounces California Red Kidney Beans VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Kale	27%	25%	48%

Macro Nutrients

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Energy	45% 1310kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	6.68% 1.14g	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% 21g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	41.8% 16g	38g per day for Men 19-50 years
Protein	173% 97g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled 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	175% 2.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Calcium	77.4% 774mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	17% 572mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Kale per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Boiled Kale 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 Kale:

• 14 ounces of California Red Kidney Beans have 8.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Boiled Kale.
• While 14 oz of Boiled and Drained Kale contain more Vitamin A and 4 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 Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Kale:

• 14 ounces of California Red Kidney Beans have 1.3 times more Calcium, 16.4 times more Copper, 11.1 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 9.6 times more Phosphorus, 10.3 times more Potassium, 3.6 times more Selenium and 9.4 times more Zinc than Boiled Kale.
• While 14 oz of Boiled and Drained Kale contain 7.6 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 9.2 times more Energy, 11.3 times more Carbohydrate, 6.2 times more Fiber and 8.3 times more Protein than Boiled Kale.
• While 14 oz of Boiled and Drained Kale contain 4.4 times more Omega 3 than Raw California Red Kidney Beans.
• 14 ounces of Boiled Kale provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in 14 ounces.