Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Boiled Mustard Greens

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Boiled Mustard Greens: 1923g

Boiled California Red Kidney Beans have 4.8 times more energy per 100g than Boiled Mustard Greens. It has average energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.3% 9.04g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	99% 37.5g	101% 38.5g	38g per day for Men 19-50 years
Protein	65.7% 37g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	1321% 11885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	65.7% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	145% 1.9mg	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	74.6% 298μg	43.3% 173μg	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	5.38% 4.84mg	541% 487mg	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	NA	228% 34.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9498% 11398μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	26.6% 266mg	227% 2269mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	312% 2.8mg	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	150% 12mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	NA	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	79% 552mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	92% 3115mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	38.5% 4.23mg	11mg per day for Men 19-50 years
Water	7.3% 270g	47.7% 1765g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Mustard Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Mustard Greens?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Boiled Mustard Greens:

• 500 calories of Boiled California Red Kidney Beans have 1.7 times more Vitamin B9 than Boiled Mustard Greens.
• While 500 kcal of Boiled and Drained Mustard Greens contain more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B6 and 100.6 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Boiled Mustard Greens:

• 500 kcal of Boiled and Drained Mustard Greens contain 8.5 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium, 10.7 times more Sodium and 6.5 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Mustard Greens contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Mustard Greens contain 3.3 times more Omega 3 and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Mustard Greens offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 6 in 500 calories.