Comparing Nutrients in 14 ounces Beet Greens VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Beet Greens	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	45% 17g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	139% 1254μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	22.6% 0.29mg	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	15% 59.5μg	35.7% 143μg	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	132% 119mg	5.3% 4.76mg	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	39.7% 5.95mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	46.4% 464mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	59.5% 0.54mg	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	128% 10.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	29% 0.67mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.76% 361g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Beet Greens vs Canned Kidney Beans:

• Raw Beet Greens have 4.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 25 times more Vitamin C, 75 times more Vitamin E and 97.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Beet Greens as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Beet Greens vs Canned Kidney Beans:

• Raw Beet Greens have 3.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese and 3.2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Phosphorus and 1.3 times more Sodium than Raw Beet Greens.
• Both Raw Beet Greens and Canned All Types Kidney Beans have similar amounts of Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 3.8 times more Energy, 20.5 times more Omega 3, 3.3 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Canned All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Raw Beet Greens as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.