Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Boiled Kidney Beans	Boiled Escarole	Recommended Dietary Allowance
Energy	43.8% 1270kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.17% 2.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 86.7g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	12.3% 0.16mg	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	325% 1300μg	195% 780μg	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	36.7% 33mg	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	2% 0.3mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Escarole	Recommended Dietary Allowance
Calcium	35% 350mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	278% 22mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	167% 3.85mg	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	197% 1380mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18% 669g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Boiled Escarole:

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 7.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains more Vitamin A, 3.8 times more Vitamin B5, 2.8 times more Vitamin C, 13.3 times more Vitamin E and 25.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Escarole without Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Boiled Escarole:

• Boiled All Types Kidney Beans have 2.5 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 6.3 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.3 times more Calcium, 19 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Escarole without Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 8.5 times more Energy, 14.2 times more Omega 3, 7.4 times more Carbohydrate, 2.3 times more Fiber and 7.5 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Escarole without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.