Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Canned Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Energy	29% 840kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	70.8% 92g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	9.8% 7.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	92% 35g	38g per day for Men 19-50 years
Protein	93% 52.2g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	NA	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	193% 2.5mg	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	90% 360μg	67.5% 270μg	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	13.3% 12mg	389% 350mg	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	1.33% 0.2mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Calcium	34% 340mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	190% 1.7mg	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	146% 11.7mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	149% 3.42mg	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	129% 900mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 780g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dandelion Greens:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 1.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B6, 29.2 times more Vitamin C, 172 times more Vitamin E and 189.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dandelion Greens:

• Canned All Types Kidney Beans have 1.4 times more Phosphorus, 1.8 times more Selenium and 3.9 times more Sodium than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.5 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Dandelion Greens have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.9 times more Energy, 1.9 times more Omega 3, 1.6 times more Carbohydrate, 2.6 times more Sugars, 1.2 times more Fiber and 1.9 times more Protein than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.5 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.