Comparing Nutrients in 14 ounces Kale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	69.6% 90g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	1.75% 1.27g	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	2.24% 1.63g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	106% 957μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	36.6% 0.48mg	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	61.5% 246μg	129% 516μg	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	412% 371mg	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	17.5% 2.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	101% 1008mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	95% 0.86mg	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	79.4% 6.35mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	74.2% 1.7mg	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	31% 218mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.6% 356g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kale vs Boiled Kidney Beans:

• Raw Kale has more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Kale.
• Both Raw Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kale vs Boiled Kidney Beans:

• Raw Kale has 7.3 times more Calcium, 2.1 times more Manganese, 53 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus and 2.6 times more Zinc than Raw Kale.
• Both Raw Kale and Boiled All Types Kidney Beans have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 3 times more Fat, 2.2 times more Omega 3, 2.7 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Raw Kale.
• Both Raw Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.