Comparing Nutrients in 1 kilogram Boiled Collards VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Collards	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.5g	471% 613g	130g per day for Men 19-50 years
Sugars	5.5% 4g	29% 21g	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	105% 40g	400% 152g	38g per day for Men 19-50 years
Protein	48.4% 27g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	422% 3800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	305% 3.97mg	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	40% 160μg	985% 3940μg	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	202% 182mg	50% 45mg	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	58.7% 8.8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3388% 4066μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Red Kidney Beans	Recommended Dietary Allowance
Calcium	141% 1410mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	141% 11.3mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	483% 11mg	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	45.7% 320mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Collards vs Red Kidney Beans:

• Boiled and Drained Collards have more Vitamin A, 4 times more Vitamin C, 4.2 times more Vitamin E and 72.6 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 15.2 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 24.6 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Collards vs Red Kidney Beans:

• Boiled and Drained Collards have 1.7 times more Calcium, 1.3 times more Sodium and 7.7 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 13.7 times more Copper, 5.9 times more Iron, 6.6 times more Magnesium, 2.2 times more Manganese, 12.7 times more Phosphorus, 11.6 times more Potassium, 6.4 times more Selenium and 12.1 times more Zinc than Boiled and Drained Collards.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans contain 10.2 times more Energy, 1.5 times more Fat, 3.8 times more Omega 3, 3.3 times more Omega 6, 10.8 times more Carbohydrate, 5.3 times more Sugars, 3.8 times more Fiber and 8.3 times more Protein than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.