Comparing Nutrients in 14 ounces Cooked Frozen Chopped Collards with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Collards with Salt	27%	8%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.93% 143kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21.7% 28g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	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	29.2% 11g	45% 17g	38g per day for Men 19-50 years
Protein	21% 11.8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	254% 2282μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	75.4% 302μg	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	116% 105mg	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	33% 4.96mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2061% 2473μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Collards with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	83.3% 833mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	55.6% 4.45mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	15.3% 107mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.5% 351g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Collards with Salt VS Canned Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Chopped Collards with Salt vs Canned Kidney Beans:

• 14 ounces of Cooked Frozen Chopped Collards with Salt have 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, 22 times more Vitamin C, 62.5 times more Vitamin E and 152 times more Vitamin K than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.5 times more Vitamin B1 than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Collards, drained with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Chopped Collards with Salt vs Canned Kidney Beans:

• 14 ounces of Cooked Frozen Chopped Collards with Salt have 6.2 times more Calcium, 3.9 times more Manganese and 1.7 times more Selenium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 2.5 times more Copper, 3.3 times more Phosphorus and 1.7 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Kidney Beans contain similar levels of Iron, Magnesium, Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned All Types Kidney Beans contain 2.3 times more Energy, 2 times more Carbohydrate, 3.2 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Boiled Chopped Frozen Collards, drained with Salt.
• 14 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy