Comparing Nutrients in 1 kilogram Frozen Kale VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frozen Kale	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	9.66% 280kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	37.5% 48.8g	114% 148g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	229% 2060μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 7mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	42.5% 170μg	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	437% 393mg	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	38% 5.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2780% 3336μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	136% 1360mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	163% 1.47mg	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	116% 9.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	41.4% 290mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	98% 3330mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.6% 911g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Kale 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 Frozen Kale vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Frozen Kale has more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 49.1 times more Vitamin C, 28.5 times more Vitamin E and 81.4 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Kale have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Kale, Unprepared 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 Frozen Kale vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Frozen Kale has 4.7 times more Calcium, 1.5 times more Manganese and 1.3 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 3.7 times more Phosphorus, 17.1 times more Sodium and 3.4 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Canned Red Kidney Beans with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Kale has 2.3 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Energy, 3 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Frozen Kale, Unprepared.
• 1 kilogram of Frozen Kale provide inadequate amounts of Energy
• Both Frozen Kale, Unprepared as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.