Comparing Nutrients in 1 kilogram Red Kidney Beans VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Energy	116% 3370kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	29% 21g	11.7% 8.5g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	402% 225g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	229% 2060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	43.6% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	69.2% 0.9mg	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	42.5% 170μg	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	437% 393mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	2780% 3336μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Calcium	83% 830mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	51% 0.46mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	193% 4.43mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	98% 3330mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.6% 911g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Frozen Kale:

• 1 kilogram of Red Kidney Beans has 10.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 15 times more Vitamin B5, 4.4 times more Vitamin B6 and 23.2 times more Vitamin B9 than Frozen Kale.
• While 1 kg of Frozen Kale, Unprepared contains more Vitamin A, 8.7 times more Vitamin C, 2.7 times more Vitamin E and 59.6 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Frozen Kale have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 15.2 times more Copper, 7.2 times more Iron, 7.7 times more Magnesium, 2.5 times more Manganese, 14 times more Phosphorus, 4.1 times more Potassium, 3.6 times more Selenium and 15.5 times more Zinc than Frozen Kale.
• While 1 kg of Frozen Kale, Unprepared contains 1.6 times more Calcium and 7.8 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 12 times more Energy, 3.1 times more Omega 3, 12.6 times more Carbohydrate, 2.5 times more Sugars, 7.6 times more Fiber and 8.5 times more Protein than Frozen Kale.
• 1 kilogram of Frozen Kale provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Frozen Kale, Unprepared provide inadequate amounts of Omega 6 in one kilogram.