Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Boiled Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.4% 0.24g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.12% 2.26g	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	77.3% 29.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	35% 0.45mg	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	75.4% 302μg	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	116% 105mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	11% 111mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	24.3% 0.22mg	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	146% 11.7mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	114% 2.63mg	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	80.5% 564mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cooked Chopped Frozen Collards per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Cooked Chopped Frozen Collards:

• 14 ounces of Boiled Red Kidney Beans have 3.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain more Vitamin A, 2 times more Vitamin B2, 22 times more Vitamin C, 41.7 times more Vitamin E and 74.2 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Cooked Chopped Frozen Collards:

• 14 ounces of Boiled Red Kidney Beans have 4.4 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 5.3 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 7.5 times more Calcium, 1.4 times more Manganese, 1.3 times more Selenium, 25 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 3.5 times more Energy, 1.3 times more Omega 3, 3.2 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Cooked Chopped Frozen Collards.
• 14 ounces of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Boiled Red Kidney Beans as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in 14 ounces.