Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Escarole	Recommended Dietary Allowance
Energy	42.8% 1240kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	73.7% 28g	38g per day for Men 19-50 years
Protein	163% 91g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Escarole	Recommended Dietary Allowance
Calcium	66% 660mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Escarole per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 6.5 times more Vitamin B6 than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains more Vitamin A, 3.8 times more Vitamin B5 and 2.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Escarole provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 3.7 times more Magnesium, 6.2 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 1.2 times more Zinc than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Escarole contain similar levels of Manganese per one kilogram.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 8.3 times more Energy, 2.7 times more Omega 3, 7.3 times more Carbohydrate, 3.3 times more Fiber and 7.9 times more Protein than Boiled Escarole.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 6 in one kilogram.