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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Red Kidney Beans	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	52.7% 1529kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	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	181% 69g	43% 16.3g	38g per day for Men 19-50 years
Protein	182% 102g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	231% 2082μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	40% 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	447% 1787μg	82.8% 331μg	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	202% 181mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	37.6% 376mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	125% 2.87mg	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	263% 1842mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 406g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 12.2 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 7.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Chopped Collards.
• While 1 lb of Frozen Chopped Collards, Unprepared contains more Vitamin A and 8.9 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 13.2 times more Copper, 6.3 times more Iron, 4.8 times more Magnesium, 1.8 times more Manganese, 15 times more Phosphorus, 5.4 times more Potassium, 2.3 times more Selenium and 10.7 times more Zinc than Frozen Chopped Collards.
• While 1 lb of Frozen Chopped Collards, Unprepared contains 2.4 times more Calcium, 4 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 10.2 times more Energy, 3.7 times more Omega 3, 9.5 times more Carbohydrate, 4.2 times more Fiber and 8.4 times more Protein than Frozen Chopped Collards.
• 1 pound of Frozen Chopped Collards provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in one pound.