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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 350kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	236% 3.78g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.2g	172% 224g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	5.66% 4.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	108% 41g	245% 93g	38g per day for Men 19-50 years
Protein	52% 29g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	268% 2410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	80% 1.04mg	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	155% 620μg	185% 740μg	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	1038% 934mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3247% 3896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	254% 2540mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	321% 2.9mg	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	200% 16mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	138% 3.18mg	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	78.6% 550mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.2% 896g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Kale has more Vitamin A, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 77.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Kale and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Kale as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Kale has 3.8 times more Calcium, 2.9 times more Manganese, 13.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Selenium and 2.2 times more Zinc than Raw Kale.
• Both Kale and Boiled California Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kale has 11.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.5 times more Energy, 5.1 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Raw Kale.
• 1 kilogram of Kale provide inadequate amounts of Energy
• Both Raw Kale as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.