Comparing Nutrients in 1 pound Boiled Kale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	2.9% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	76.4% 29g	38g per day for Men 19-50 years
Protein	24% 13.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	68% 680mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11% 407g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled 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 Boiled Kidney Beans:

• Boiled and Drained Kale has 4.3 times more Calcium, 1.3 times more Manganese, 16 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium and 3.7 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled All Types Kidney Beans have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 2.4 times more Fat, 2.2 times more Omega 3, 2.6 times more Omega 6 and 3.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Energy, 4.3 times more Carbohydrate, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.