Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Canned Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	29% 840kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	34.7% 45g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	19.4% 14g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	93% 52.2g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	75.4% 0.98mg	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	22.5% 90μg	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	281% 253mg	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	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	34% 340mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	162% 1.46mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 918g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.8 times more Vitamin B1 and 4 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 1.3 times more Vitamin B6, 21.1 times more Vitamin C, 89 times more Vitamin E and 144.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Mustard Greens have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned All Types Kidney Beans have 1.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium, 32.9 times more Sodium and 2.1 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 3.5 times more Calcium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Mustard Greens have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.2 times more Energy, 3.7 times more Omega 3, 3.2 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Boiled and Drained Mustard Greens.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.