Comparing Nutrients in 1 kilogram Boiled Kale VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Kale	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	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	40.8% 53g	471% 613g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	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	400% 152g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Red Kidney Beans	Recommended Dietary Allowance
Calcium	150% 1500mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	105% 8.4mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	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	60% 420mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	24.3% 898g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Kale 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 Kale vs Red Kidney Beans:

• 1 kilogram of Boiled Kale has more Vitamin A, 4 times more Vitamin C, 7.7 times more Vitamin E and 74.7 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 9.7 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Boiled and Drained Kale.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Kale 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 Kale vs Red Kidney Beans:

• 1 kilogram of Boiled Kale has 1.8 times more Calcium and 7.6 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.4 times more Copper, 8 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 9.7 times more Phosphorus, 9.4 times more Potassium, 3.6 times more Selenium and 10.3 times more Zinc than Boiled and Drained Kale.
• 1 kilogram of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 9.4 times more Energy, 11.6 times more Carbohydrate, 1.7 times more Sugars, 3.8 times more Fiber and 7.7 times more Protein than Boiled and Drained Kale.
• Both Boiled Kale and Red Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy
• Both Boiled and Drained Kale as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.