Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cooked Frozen Mustard Greens with Salt

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cooked Frozen Mustard Greens with Salt: 2632g

Boiled Kidney Beans have 6.7 times more energy per 100g than Cooked Frozen Mustard Greens with Salt. It has average energy density when compared to other foods. Boiled Frozen Mustard Greens, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Frozen Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.8% 6.58g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	3.7% 0.63g	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	63% 82g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	11.6% 8.42g	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	194% 73.7g	38g per day for Men 19-50 years
Protein	61% 34g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1035% 9316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	8.42% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	219% 2.84mg	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	461% 1842μg	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	404% 363mg	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	237% 35.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	7349% 8818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	266% 2658mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	170% 1.53mg	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	368% 29.5mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	336% 7.74mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	108% 3658mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	458% 6868mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	7.12% 264g	66.7% 2468g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cooked Frozen Mustard Greens With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Frozen Mustard Greens with Salt?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cooked Frozen Mustard Greens with Salt:

• 500 calories of Boiled Kidney Beans have 2.1 times more Vitamin B5 than Cooked Frozen Mustard Greens with Salt.
• While 500 kcal of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 1.7 times more Vitamin B1, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 6 times more Vitamin B6, 3.6 times more Vitamin B9, 76.9 times more Vitamin C, 300.8 times more Vitamin E and 266.7 times more Vitamin K than Boiled All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 500 calories of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled All Types Kidney Beans as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cooked Frozen Mustard Greens with Salt:

• 500 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 19.3 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 4.6 times more Manganese, 2.3 times more Potassium, 3.6 times more Selenium, 1744.6 times more Sodium, 1.3 times more Zinc and 9.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cooked Frozen Mustard Greens with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 6.7 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled All Types Kidney Beans as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.