Comparing Nutrients in 1 kilogram Beet Greens VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Beet Greens	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	112% 145g	130g per day for Men 19-50 years
Sugars	6.9% 5g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	97% 37g	113% 43g	38g per day for Men 19-50 years
Protein	39.3% 22g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	351% 3160μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	57% 0.74mg	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	37.5% 150μg	90% 360μg	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	333% 300mg	13.3% 12mg	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	100% 15mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	117% 1170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	150% 1.35mg	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	321% 25.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	73% 1.68mg	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	58.6% 410mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Beet Greens vs Canned Kidney Beans:

• Raw Beet Greens have 4.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 25 times more Vitamin C, 75 times more Vitamin E and 97.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw Beet Greens as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Canned Kidney Beans:

• Raw Beet Greens have 3.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese and 3.2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Phosphorus and 1.3 times more Sodium than Raw Beet Greens.
• Both Raw Beet Greens and Canned All Types Kidney Beans have similar amounts of Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 3.8 times more Energy, 20.5 times more Omega 3, 3.3 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Raw Beet Greens as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.