Comparing Nutrients in 1 pound Red Kidney Beans VS Kale

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Kale	27%	31%	42%

Macro Nutrients

	Red Kidney Beans	Kale	Recommended Dietary Allowance
Energy	52.7% 1529kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	15.4% 20g	130g per day for Men 19-50 years
Sugars	13% 9.53g	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	181% 69g	49% 18.6g	38g per day for Men 19-50 years
Protein	182% 102g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Kale	Recommended Dietary Allowance
Calcium	37.6% 376mg	115% 1152mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	181% 4.17mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	46.4% 1579mg	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	3.63% 54.4mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	16% 1.77mg	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: Red Kidney Beans VS Kale per 1 lb

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

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

• 1 pound of Red Kidney Beans has 5.4 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.4 times more Vitamin B9 than Kale.
• While 1 lb of Raw Kale contains more Vitamin A, 1.6 times more Vitamin B2, 20.8 times more Vitamin C, 3.1 times more Vitamin E and 69.6 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 13.2 times more Copper, 4.2 times more Iron, 4.2 times more Magnesium, 1.2 times more Manganese, 7.4 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Selenium and 7.2 times more Zinc than Kale.
• While 1 lb of Raw Kale contains 3.1 times more Calcium, 4.4 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 9.6 times more Energy, 13.9 times more Carbohydrate, 2.1 times more Sugars, 3.7 times more Fiber and 7.7 times more Protein than Kale.
• Both Red Kidney Beans and Kale offer comparable quantities of Omega 3 per one pound.
• 1 pound of Kale provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Kale provide inadequate amounts of Omega 6 in one pound.