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

Macros Ratio

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

Macro Nutrients

	Boiled Beet Greens	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.7% 107kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	183% 237g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	30.3% 11.5g	260% 99g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	169% 1520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	121% 1.58mg	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	14% 55.6μg	391% 1564μg	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	110% 99mg	20% 18mg	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	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1601% 1921μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45.2% 452mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	485% 4.37mg	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	94% 7.54mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	173% 3.97mg	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	23.2% 163mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have more Vitamin A, 1.3 times more Vitamin B2 and 5.5 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Beet Greens have 21.9 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 and Drained Beet Greens.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 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 and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.