Comparing Nutrients in 1 pound Kale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	7.76% 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	15.4% 20g	79.6% 103g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	121% 1093μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1152mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	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	16% 240mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	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 Kale vs Boiled Kidney Beans:

• Raw Kale has more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Kale.
• Both Raw 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 Kale vs Boiled Kidney Beans:

• Raw Kale has 7.3 times more Calcium, 2.1 times more Manganese, 53 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus and 2.6 times more Zinc than Raw Kale.
• Both Raw Kale and Boiled All Types Kidney Beans have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 3 times more Fat, 2.2 times more Omega 3, 2.7 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Raw Kale.
• Both Raw Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.