Comparing Nutrients in 14 ounces Boiled Dandelion Greens VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Dandelion Greens	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.5% 131kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	45.3% 59g	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	30.3% 11.5g	45% 17g	38g per day for Men 19-50 years
Protein	14% 7.94g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	151% 1357μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	24.4% 0.32mg	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	13% 51.6μg	23% 91μg	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	79.4% 71.4mg	3.53% 3.18mg	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	64.6% 9.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1824% 2188μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	55.6% 556mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	65% 0.58mg	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	89.3% 7.14mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	50.2% 1.15mg	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	24% 167mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Dandelion Greens versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Dandelion Greens vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Boiled Dandelion Greens have more Vitamin A, 1.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2 times more Vitamin B6, 22.5 times more Vitamin C, 122 times more Vitamin E and 134.5 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Dandelion Greens as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Dandelion Greens vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Boiled Dandelion Greens have 4.8 times more Calcium and 1.4 times more Iron than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Copper, 1.3 times more Manganese, 2.5 times more Phosphorus, 3.7 times more Selenium, 5.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.5 times more Energy, 1.3 times more Omega 3, 2.3 times more Carbohydrate, 3.7 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Boiled and Drained Dandelion Greens.
• 14 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Boiled and Drained Dandelion Greens as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.