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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	297% 113g	47.7% 18g	38g per day for Men 19-50 years
Protein	197% 111g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	22% 0.29mg	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	447% 1787μg	73.7% 295μg	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	22.7% 20.4mg	89.7% 80.7mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Calcium	88.5% 885mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	33.8% 0.3mg	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	530% 42.4mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	107% 2.46mg	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	262% 1837mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 407g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 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 Kale.
• While 1 lb of Boiled and Drained Kale contains more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 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, 3.6 times more Selenium and 9.4 times more Zinc than Boiled Kale.
• While 1 lb of Boiled and Drained Kale contains 7.6 times more Water than Raw California Red Kidney Beans.
• 1 pound of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 9.2 times more Energy, 11.3 times more Carbohydrate, 6.2 times more Fiber and 8.3 times more Protein than Boiled Kale.
• While 1 lb of Boiled and Drained Kale contains 4.4 times more Omega 3 than Raw California Red Kidney Beans.
• 1 pound of Boiled Kale provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in one pound.