Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	19.4% 562kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	3.57% 2.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	74% 41.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	39.8% 0.52mg	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	84% 336μg	86% 345μg	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	6.05% 5.44mg	133% 120mg	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	NA	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	30% 299mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	27.7% 0.25mg	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	169% 13.5mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	131% 3mg	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	88.8% 621mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Chopped Frozen Collards per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cooked Chopped Frozen Collards:

• 1 pound of Boiled California Red Kidney Beans has 2.7 times more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains more Vitamin A, 1.9 times more Vitamin B2 and 22 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cooked Chopped Frozen Collards:

• 1 pound of Boiled California Red Kidney Beans has 5.3 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 5.1 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 3.2 times more Calcium, 2.1 times more Manganese, 1.3 times more Selenium, 12.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.4 times more Energy, 3.2 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 4 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in one pound.