Comparing Nutrients in 1 pound Endive VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Endive	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.66% 77kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	11.7% 15g	79.6% 103g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	37% 14g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Endive	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	161% 644μg	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	32.8% 29.5mg	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	13.3% 2mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	47% 3.76mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	18% 127mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11.5% 425g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Endive 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 Endive vs Boiled Red Kidney Beans:

• 1 pound of Endive has more Vitamin A, 1.3 times more Vitamin B2, 4.1 times more Vitamin B5, 5.4 times more Vitamin C, 14.7 times more Vitamin E and 27.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2 times more Vitamin B1, 1.4 times more Vitamin B3 and 6 times more Vitamin B6 than Raw Endive.
• Both Endive and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Endive have insufficient amounts of Vitamin B6
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Endive 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 Endive vs Boiled Red Kidney Beans:

• 1 pound of Endive has 1.9 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.4 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 5.1 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 1.4 times more Zinc than Raw Endive.
• Both Endive and Boiled Red Kidney Beans contain similar levels of Manganese per one pound.
• 1 pound of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Red Kidney Beans contains 7.5 times more Energy, 12.9 times more Omega 3, 6.8 times more Carbohydrate, 2.4 times more Fiber and 6.9 times more Protein than Raw Endive.
• 1 pound of Endive provide inadequate amounts of Energy and Omega 3
• Both Raw Endive as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.