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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Chopped Frozen Collards	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	54.6% 71g	112% 145g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	73.7% 28g	113% 43g	38g per day for Men 19-50 years
Protein	53% 29.7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	639% 5750μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	190% 760μg	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	293% 264mg	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	83.3% 12.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	210% 2100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	140% 11mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	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	38.6% 270mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24% 885g	21% 780g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, 22 times more Vitamin C, 62.5 times more Vitamin E and 152 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1 than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled Chopped Frozen Collards 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 Cooked Chopped Frozen Collards vs Canned Kidney Beans:

• Boiled Chopped Frozen Collards have 6.2 times more Calcium, 3.9 times more Manganese and 1.7 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Copper, 3.3 times more Phosphorus, 5.9 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Collards have 1.5 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Energy, 2 times more Carbohydrate, 3.2 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.