Comparing Nutrients in 1 kilogram Boiled Escarole VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Escarole	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	23.6% 30.7g	471% 613g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	73.7% 28g	400% 152g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Red Kidney Beans	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	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	90% 7.2mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	31.4% 220mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	254% 28mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Escarole has more Vitamin A, 1.9 times more Vitamin E and 37.8 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.8 times more Vitamin B3, 24.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Escarole without Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Escarole has 8 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Calcium, 8 times more Copper, 9.3 times more Iron, 10.6 times more Magnesium, 2.9 times more Manganese, 18.5 times more Phosphorus, 5.5 times more Potassium, 16 times more Selenium and 4 times more Zinc than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium
• Both Boiled and Drained Escarole without Salt as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 22.5 times more Energy, 29.8 times more Omega 3, 20 times more Carbohydrate, 9.1 times more Sugars, 5.4 times more Fiber and 19.6 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.