Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Dandelion Greens	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	449% 583g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	76.3% 29g	655% 249g	38g per day for Men 19-50 years
Protein	35.7% 20g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	380% 3420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	305% 3.96mg	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	32.5% 130μg	983% 3930μg	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	200% 180mg	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	163% 24.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	140% 1400mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	1111% 10mg	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	225% 18mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	482% 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	60% 420mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	24.3% 898g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Royal Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Dandelion Greens vs Royal Red Kidney Beans:

• 1 kilogram of Boiled Dandelion Greens has more Vitamin A and 4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B3, 13.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 30.2 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Dandelion Greens as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dandelion Greens vs Royal Red Kidney Beans:

• 1 kilogram of Boiled Dandelion Greens has 3.4 times more Sodium and 7.5 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 8.7 times more Copper, 4.8 times more Iron, 5.8 times more Magnesium, 4.8 times more Manganese, 9.7 times more Phosphorus, 5.8 times more Potassium, 10.7 times more Selenium and 9.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Royal Red Kidney Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 10 times more Energy, 4 times more Omega 3, 9.1 times more Carbohydrate, 8.6 times more Fiber and 12.7 times more Protein than Boiled and Drained Dandelion Greens.
• 1 kilogram of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Boiled and Drained Dandelion Greens as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.