Comparing Nutrients in 1 kilogram Boiled Kale VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	175% 228g	130g per day for Men 19-50 years
Sugars	16.7% 12g	4.4% 3.2g	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	5.8% 4.2g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	195% 74g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	162% 1460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	92% 1.2mg	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	163% 650μg	325% 1300μg	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	198% 178mg	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	107% 16mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	150% 1500mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	269% 2.42mg	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	105% 8.4mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Kale has more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Kale.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Kale as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Kale has 5.4 times more Calcium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.6 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 4 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kale has 2.2 times more Omega 3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.5 times more Energy, 4.3 times more Carbohydrate, 1.9 times more Fiber and 2.9 times more Protein than Boiled and Drained Kale.
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy
• Both Boiled and Drained Kale as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.