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

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Beet Greens	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.2% 17g	183% 237g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	38.6% 14.7g	260% 99g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	139% 1254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	15% 59.5μg	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	132% 119mg	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	39.7% 5.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	46.4% 464mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	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	128% 10.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	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	89% 3024mg	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	59.8% 897mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.76% 361g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have more Vitamin A and 6.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 5.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Raw 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 Beet Greens vs California Red Kidney Beans:

• Raw Beet Greens have 20.5 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 5.8 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 9.9 times more Phosphorus, 2 times more Potassium, 3.6 times more Selenium and 6.7 times more Zinc than Raw Beet Greens.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 15 times more Energy, 21 times more Omega 3, 13.8 times more Carbohydrate, 6.7 times more Fiber and 11.1 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.