Comparing Nutrients in 1 kilogram Boiled Escarole VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Escarole	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.17% 150kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	114% 148g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	20.5% 11.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	104% 940μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	61.5% 0.8mg	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	195% 780μg	57.5% 230μg	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	36.7% 33mg	8.9% 8mg	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	26.7% 4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	46% 460mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	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	90% 7.2mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	127% 2.9mg	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	31.4% 220mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Escarole versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Escarole vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Escarole has more Vitamin A, 6.4 times more Vitamin B5, 3.4 times more Vitamin B9, 4.1 times more Vitamin C, 20 times more Vitamin E and 51.7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 5 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Escarole without Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Escarole vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Escarole has 1.6 times more Calcium, 1.3 times more Manganese and 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 4.8 times more Phosphorus, 5.5 times more Selenium and 13.5 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 5.4 times more Energy, 4.3 times more Omega 3, 4.8 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Escarole without Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.