Comparing Nutrients in 1 pound Boiled Collards VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Collards	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	214% 278g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	13% 9.53g	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	47.7% 18g	181% 69g	38g per day for Men 19-50 years
Protein	22% 12.3g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	192% 1724μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	139% 1.8mg	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	18% 72.6μg	447% 1787μg	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	92% 82.6mg	22.7% 20.4mg	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	26.6% 4mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1537% 1844μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Red Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	64% 5.13mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	219% 5.04mg	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	20.7% 145mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 409g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Collards have more Vitamin A, 4 times more Vitamin C, 4.2 times more Vitamin E and 72.6 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 15.2 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 24.6 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Collards have 1.7 times more Calcium, 1.3 times more Sodium and 7.7 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 13.7 times more Copper, 5.9 times more Iron, 6.6 times more Magnesium, 2.2 times more Manganese, 12.7 times more Phosphorus, 11.6 times more Potassium, 6.4 times more Selenium and 12.1 times more Zinc than Boiled and Drained Collards.

Comparison of macro-nutrients per 1 pound:

• Raw Red Kidney Beans contain 10.2 times more Energy, 1.5 times more Fat, 3.8 times more Omega 3, 3.3 times more Omega 6, 10.8 times more Carbohydrate, 5.3 times more Sugars, 3.8 times more Fiber and 8.3 times more Protein than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.