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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Beet Greens: 1852g

California Red Kidney Beans have 12.2 times more energy per 100g than Boiled Beet Greens. It has high 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 - California Red Kidney Beans or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	69.7% 91g	77.8% 101g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.7g	141% 53.7g	38g per day for Men 19-50 years
Protein	66% 37g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	California Red 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	66.8% 0.8mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7469% 8963μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	29.5% 295mg	211% 2111mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	440% 35mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	300% 1259mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	108% 759mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	495% 16833mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	298% 4463mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	84% 9.26mg	11mg per day for Men 19-50 years
Water	0.48% 18g	44.6% 1651g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.3 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 2.7 times more Vitamin B1, 16.1 times more Vitamin B2, 3 times more Vitamin B3, 5.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 67.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 7.1 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 6.3 times more Manganese, 7.5 times more Potassium, 3.4 times more Selenium, 267.8 times more Sodium, 2.4 times more Zinc and 92.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Beet Greens contain 14.7 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.