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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Beet Greens: 2273g

California Red Kidney Beans have 15 times more energy per 100g than Beet Greens. It has high energy density when compared to other foods. Raw Beet Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Beet Greens	32%	4%	64%

Macro Nutrients

	California Red Kidney Beans	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	3.05% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.5% 0.93g	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	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	221% 84g	38g per day for Men 19-50 years
Protein	66% 37g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	798% 7182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	385% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	185% 2.4mg	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	85.2% 341μg	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	758% 682mg	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	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7576% 9091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Beet Greens	Recommended Dietary Allowance
Calcium	29.5% 295mg	266% 2659mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	482% 4.34mg	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	730% 58.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	379% 1591mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	386% 8.9mg	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	133% 932mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	509% 17318mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	342% 5136mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	78.5% 8.64mg	11mg per day for Men 19-50 years
Water	0.48% 18g	56% 2069g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.8 times more Vitamin B9 than Raw Beet Greens.
• While Raw Beet Greens contain more Vitamin A, 2.8 times more Vitamin B1, 15.1 times more Vitamin B2, 2.9 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 100 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw 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 Beet Greens:

• Raw Beet Greens contain 9 times more Calcium, 2.6 times more Copper, 4.1 times more Iron, 6.6 times more Magnesium, 5.9 times more Manganese, 1.5 times more Phosphorus, 7.7 times more Potassium, 4.2 times more Selenium, 308.2 times more Sodium, 2.2 times more Zinc and 116.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.4 times more Omega 3 than Raw Beet Greens.
• While Raw Beet Greens contain 11.4 times more Omega 6, 2.2 times more Fiber and 1.4 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Beet Greens have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.