Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	42.8% 1240kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	40.8% 53g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	245% 93g	60.5% 23g	38g per day for Men 19-50 years
Protein	163% 91g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	66% 660mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	74.4% 0.67mg	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	373% 30mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	236% 5.4mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18% 669g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Kale per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cooked Frozen Kale 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 Cooked Frozen Kale:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Frozen Kale.
• While 1 kg of Boiled and Drained Frozen Kale contains more Vitamin A, 2.3 times more Vitamin B2 and 14.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Kale provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cooked Frozen Kale:

• 1 kilogram of Boiled California Red Kidney Beans has 4.3 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 3.3 times more Phosphorus, 2.9 times more Potassium and 3.2 times more Zinc than Cooked Frozen Kale.
• While 1 kg of Boiled and Drained Frozen Kale contains 2.3 times more Calcium, 1.7 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.4 times more Energy, 4.2 times more Carbohydrate, 4 times more Fiber and 3.1 times more Protein than Cooked Frozen Kale.
• While 1 kg of Boiled and Drained Frozen Kale contains 10.5 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Kale provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Kale provide inadequate amounts of Omega 6 in one kilogram.