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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Kale	31%	12%	57%

Macro Nutrients

	California Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Energy	45% 1310kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	173% 97g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	27.5% 0.36mg	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	17% 67.5μg	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	20% 18mg	173% 156mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1103% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Calcium	77.4% 774mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	20.3% 0.18mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	76.4% 1.76mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	39% 1322mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.77% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Frozen Kale:

• Raw California Red Kidney Beans have 9.4 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 15 times more Vitamin B5, 4.4 times more Vitamin B6 and 23.2 times more Vitamin B9 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains more Vitamin A and 8.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 1.4 times more Calcium, 23.9 times more Copper, 10.1 times more Iron, 8.9 times more Magnesium, 2.3 times more Manganese, 14 times more Phosphorus, 4.5 times more Potassium, 3.6 times more Selenium and 14.2 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.4 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 11.8 times more Energy, 12.3 times more Carbohydrate, 12.5 times more Fiber and 9.2 times more Protein than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.4 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.