Comparing Nutrients in 14 ounces Cooked Frozen Mustard Greens with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	9.5% 12.3g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	16% 9g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	156% 1405μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	69.5% 278μg	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	61% 54.8mg	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	35.7% 5.36mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1108% 1330μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	40% 401mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	13.6% 95mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	69% 1036mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10% 372g	8.37% 310g	3700g per day for Men 19-50 years

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

• Boiled Frozen Mustard Greens, drained with Salt have 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 11.5 times more Vitamin C, 67.5 times more Vitamin E and 81.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Vitamin B1, 1.6 times more Vitamin B3 and 8.6 times more Vitamin B5 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled Frozen Mustard Greens, drained with Salt 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 Cooked Frozen Mustard Greens with Salt vs Canned Kidney Beans:

• Boiled Frozen Mustard Greens, drained with Salt have 3 times more Calcium, 1.8 times more Manganese and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Copper, 2.1 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 2.3 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Canned All Types Kidney Beans have similar amounts of Iron and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 4.4 times more Energy, 3.7 times more Omega 3, 4.7 times more Carbohydrate, 5.8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.