Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.41% 0.13g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	435% 244g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	64.4% 0.58mg	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	140% 11mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	128% 2.94mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	41% 1390mg	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	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25.4% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Mustard Greens with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cooked Frozen Mustard Greens with Salt:

• 1 kilogram of California Red Kidney Beans has 13.2 times more Vitamin B1, 4.1 times more Vitamin B2, 8 times more Vitamin B3, 48.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains more Vitamin A and 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cooked Frozen Mustard Greens with Salt:

• 1 kilogram of California Red Kidney Beans has 1.9 times more Calcium, 19 times more Copper, 8.3 times more Iron, 12.3 times more Magnesium, 3.4 times more Manganese, 16.9 times more Phosphorus, 10.7 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 23.7 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 17.4 times more Energy, 3.8 times more Omega 3, 19.2 times more Carbohydrate, 8.9 times more Fiber and 10.7 times more Protein than Cooked Frozen Mustard Greens with Salt.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 6 in one kilogram.