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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Chopped Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	76.2% 99g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	111% 42g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	231% 2082μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	36.3% 0.47mg	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	82.8% 331μg	84% 336μg	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	202% 181mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	91% 912mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	132% 1.2mg	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	60.7% 4.85mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	50.3% 1.16mg	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	33.8% 1148mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11% 406g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Chopped Collards has more Vitamin A, 1.6 times more Vitamin B2 and 33.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.9 times more Vitamin B1 and 2 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Collards, Unprepared as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Collards has 4.6 times more Calcium, 2.5 times more Manganese, 9.6 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 4.9 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium and 3.5 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Royal Red Kidney Beans contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Collards has 1.7 times more Omega 3 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3.7 times more Energy, 3.4 times more Carbohydrate, 2.6 times more Fiber and 3.5 times more Protein than Frozen Chopped Collards, Unprepared.
• 1 pound of Frozen Chopped Collards provide inadequate amounts of Energy
• Both Frozen Chopped Collards, Unprepared as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.