Comparing Nutrients in 300 calories Frozen Kale VS Boiled Kidney Beans

Weight per 300 calories

• Frozen Kale: 1071g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 4.5 times more energy per unit of mass than Frozen Kale, Unprepared, which is average in comparison to other foods. Frozen Kale having very low energy density.

Which food has more nutrients per 300 calories - Frozen Kale or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.93g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	78.3% 1.25g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	1.04% 0.76g	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	56.4% 21.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	51% 28.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	245% 2207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.48mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	22% 0.28mg	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	45.5% 182μg	76.8% 307μg	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	468% 421mg	3.15% 2.83mg	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	40.7% 6.1mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2979% 3574μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	146% 1457mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	54.8% 0.49mg	56.7% 0.51mg	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	125% 9.96mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	206% 4.75mg	44% 1mg	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	44.4% 311mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	105% 3568mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	26.4% 976g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Kale vs Boiled Kidney Beans:

• Frozen Kale, Unprepared has more Vitamin A, 1.6 times more Vitamin B1, 8.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.4 times more Vitamin B6, 148.5 times more Vitamin C, 86.2 times more Vitamin E and 180.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Frozen Kale, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Kale vs Boiled Kidney Beans:

• Frozen Kale, Unprepared has 17.6 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 3.7 times more Potassium, 3.7 times more Selenium, 68 times more Sodium and 6.2 times more Water than Boiled All Types Kidney Beans.
• Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Kale, Unprepared has 4.2 times more Fat, 3.1 times more Omega 3, 3.8 times more Omega 6, 12 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Kale, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.