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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	79.6% 103g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	2% 1.45g	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	33.4% 12.7g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	290% 2608μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	42% 0.54mg	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	86% 345μg	147% 590μg	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	133% 120mg	6.05% 5.44mg	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	37.8% 5.67mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	95% 953mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	122% 1.1mg	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	63.5% 5.1mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	94% 2.16mg	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	17.5% 122mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11% 401g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Collards has more Vitamin A, 2 times more Vitamin B2, 22 times more Vitamin C, 41.7 times more Vitamin E and 74.2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Collards as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Collards has 7.5 times more Calcium, 1.4 times more Manganese, 1.3 times more Selenium, 25 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.4 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 5.3 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Red Kidney Beans contains 3.5 times more Energy, 1.3 times more Omega 3, 3.2 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Collards.
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Collards as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.