Comparing Nutrients in 1 kilogram Cooked Frozen Kale VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Kale	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	3.18% 0.54g	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	460% 598g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	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	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	California 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	129% 20.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	150% 1500mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.3% 898g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Kale vs California Red Kidney Beans:

• Boiled and Drained Frozen Kale has more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 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 Frozen Kale.
• Both Boiled and Drained Frozen Kale as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Kale vs California Red Kidney Beans:

• Boiled and Drained Frozen Kale has 1.5 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 16.4 times more Copper, 11.1 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 9.6 times more Phosphorus, 10.3 times more Potassium, 3.2 times more Selenium and 9.4 times more Zinc than Boiled and Drained Frozen Kale.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Kale has 4.8 times more Fat, 4 times more Omega 3 and 4.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.2 times more Energy, 11.3 times more Carbohydrate, 10.8 times more Fiber and 8.3 times more Protein than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.