Comparing Nutrients in 1 pound Boiled Kale VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.53% 0.091g	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	78% 102g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	24% 13.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	68% 680mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 407g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Boiled California Red Kidney Beans per 1 lb

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

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

• 1 pound of Boiled Kale has more Vitamin A, 2.3 times more Vitamin B2 and 14.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled Kale and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Kale as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Kale has 2.3 times more Calcium, 1.7 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 4.3 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 3.3 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 3.2 times more Zinc than Boiled and Drained Kale.
• 1 pound of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale has 11.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.4 times more Energy, 4.2 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Boiled and Drained Kale.
• 1 pound of Boiled Kale provide inadequate amounts of Energy
• Both Boiled and Drained Kale as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.