Comparing Nutrients in 1 kilogram Red Kidney Beans VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	116% 3370kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	79.4% 1.27g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	54.6% 71g	130g per day for Men 19-50 years
Sugars	29% 21g	7.86% 5.7g	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	400% 152g	73.7% 28g	38g per day for Men 19-50 years
Protein	402% 225g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	639% 5750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	87.7% 1.14mg	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	190% 760μg	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	293% 264mg	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	14% 2.1mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	5193% 6232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	83% 830mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	288% 6.63mg	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	580% 4060mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 885g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cooked Chopped Frozen Collards per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Cooked Chopped Frozen Collards:

• 1 kilogram of Red Kidney Beans has 12.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cooked Chopped Frozen Collards.
• While 1 kg of Boiled Chopped Frozen Collards contains more Vitamin A, 5.9 times more Vitamin C, 6 times more Vitamin E and 111.3 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Cooked Chopped Frozen Collards:

• 1 kilogram of Red Kidney Beans has 12.7 times more Copper, 6 times more Iron, 4.6 times more Magnesium, 1.7 times more Manganese, 15 times more Phosphorus, 5.4 times more Potassium, 2.1 times more Selenium and 10.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 1 kg of Boiled Chopped Frozen Collards contains 2.5 times more Calcium, 4.2 times more Sodium and 7.5 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 9.4 times more Energy, 2.8 times more Omega 3, 8.6 times more Carbohydrate, 3.7 times more Sugars, 5.4 times more Fiber and 7.6 times more Protein than Cooked Chopped Frozen Collards.
• 1 kilogram of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in one kilogram.