Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	California Red Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	114% 3300kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	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	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	655% 249g	52.6% 20g	38g per day for Men 19-50 years
Protein	435% 244g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	195% 1950mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25% 918g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 12.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled Mustard Greens.
• While 1 kg of Boiled and Drained Mustard Greens contains more Vitamin A and 5.6 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 1.7 times more Calcium, 7.5 times more Copper, 10.7 times more Iron, 12.3 times more Magnesium, 9.6 times more Phosphorus, 9.2 times more Potassium, 5.3 times more Selenium and 11.6 times more Zinc than Boiled Mustard Greens.
• While 1 kg of Boiled and Drained Mustard Greens contains 7.8 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 12.7 times more Energy, 3.8 times more Omega 3, 13.3 times more Carbohydrate, 12.5 times more Fiber and 9.5 times more Protein than Boiled Mustard Greens.
• 1 kilogram of Boiled Mustard Greens provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 6 in one kilogram.