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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.76% 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	15.4% 20g	78% 102g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 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	111% 42g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1152mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	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	16% 240mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	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: Kale VS Boiled California Red Kidney Beans per 1 lb

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

• 1 pound of Kale has more Vitamin A, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 77.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Kale and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 Kale vs Boiled California Red Kidney Beans:

• 1 pound of Kale has 3.8 times more Calcium, 2.9 times more Manganese, 13.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 5.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Selenium and 2.2 times more Zinc than Raw Kale.
• Both Kale and Boiled California Red Kidney Beans contain similar levels of Potassium per one pound.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kale has 11.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.5 times more Energy, 5.1 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Raw Kale.
• 1 pound of Kale provide inadequate amounts of Energy
• Both Raw Kale as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.