Comparing Nutrients in 500 calories Boiled Kidney Beans VS Boiled Beet Greens

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Boiled Beet Greens: 1852g

Boiled Kidney Beans have 4.7 times more energy per 100g than Boiled Beet Greens. It has average energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Boiled Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	77.8% 101g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	15.3% 11g	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	66.3% 25g	141% 53.7g	38g per day for Men 19-50 years
Protein	61% 34g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	788% 7093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	188% 2.44mg	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	128% 512μg	65% 259μg	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	5.25% 4.72mg	512% 461mg	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	0.79% 0.12mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	7469% 8963μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	13.8% 138mg	211% 2111mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	516% 4.65mg	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	109% 8.74mg	440% 35mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	300% 1259mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	414% 9.5mg	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	77.6% 543mg	108% 759mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	495% 16833mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	298% 4463mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	84% 9.26mg	11mg per day for Men 19-50 years
Water	7.12% 264g	44.6% 1651g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Boiled Beet Greens:

• Boiled All Types Kidney Beans have 2 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 3.4 times more Vitamin B1, 23.4 times more Vitamin B2, 4.1 times more Vitamin B3, 7 times more Vitamin B5, 5.2 times more Vitamin B6, 97.6 times more Vitamin C, 283.8 times more Vitamin E and 271 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 15.3 times more Calcium, 5.5 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 5.6 times more Manganese, 1.4 times more Phosphorus, 10.6 times more Potassium, 3.8 times more Selenium, 1133.6 times more Sodium, 2.4 times more Zinc and 6.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 6 times more Omega 3 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.8 times more Omega 6, 8.8 times more Sugars, 2.1 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.