Comparing Nutrients in 1 pound Cooked Frozen Mustard Greens VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Mustard Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	11% 14g	78% 102g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	111% 42g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	178% 1606μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	79.4% 318μg	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	69.6% 62.6mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 458mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	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	63.5% 5.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	15.6% 109mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11.5% 425g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Mustard Greens vs Boiled California Red Kidney Beans:

• Boiled and Drained Frozen Mustard Greens have more Vitamin A and 11.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 13.7 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Mustard Greens vs Boiled California Red Kidney Beans:

• Boiled and Drained Frozen Mustard Greens have 1.5 times more Calcium, 6.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 5.7 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 6.5 times more Energy, 1.5 times more Omega 3, 7.2 times more Carbohydrate, 3.3 times more Fiber and 4 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.