Comparing Nutrients in 1 pound Boiled Kale VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Kale	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	11.6% 8.4g	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	2.63% 1.9g	0% 0g	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	% 2.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 8.4g	g per day for Men 19-50 years
Fiber	47.7% 18g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	24% 13.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26% 0.34mg	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	73.7% 295μg	41% 163μg	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	89.7% 80.7mg	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	48.7% 7.3mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	68% 680mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	68% 0.61mg	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	47.6% 3.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	33% 0.76mg	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	27.2% 191mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 407g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.7 times more Vitamin B2, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9, 14.8 times more Vitamin C, 80.5 times more Vitamin E and 102.1 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Kale as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Canned Kidney Beans:

• Boiled and Drained Kale has 4.4 times more Calcium and 3.2 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Copper, 1.4 times more Iron, 2.1 times more Phosphorus, 1.6 times more Potassium, 18.5 times more Sodium and 1.7 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Canned All Types Kidney Beans have similar amounts of Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 2 times more Fat, 4.5 times more Omega 3 and 2.7 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Kale as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.