Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Boiled Kale

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Boiled Kale: 1389g

Boiled Red Kidney Beans have 3.5 times more energy per 100g than Boiled Kale. It has average energy density when compared to other foods. Boiled and Drained Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	322% 5.15g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	23.4% 3.97g	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	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	23% 17g	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	8.05% 5.83g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	76.7% 29g	146% 55.6g	38g per day for Men 19-50 years
Protein	61% 34g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	67.3% 0.88mg	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	226% 903μg	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	275% 247mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Calcium	11% 110mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	103% 0.93mg	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	145% 11.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	327% 7.53mg	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	80% 559mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	7.12% 264g	33.7% 1248g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Boiled Kale Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Boiled Kale:

• 500 kcal of Boiled and Drained Kale contain more Vitamin A, 1.4 times more Vitamin B1, 8.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 52.3 times more Vitamin C, 189.3 times more Vitamin E and 175.8 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Boiled Kale:

• 500 kcal of Boiled and Drained Kale contain 18.9 times more Calcium, 2 times more Magnesium, 4 times more Manganese, 1.3 times more Potassium, 2.6 times more Selenium, 28.2 times more Sodium and 4.7 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Kale contain similar levels of Copper, Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 1.2 times more Carbohydrate than Boiled Kale.
• While 500 kcal of Boiled and Drained Kale contain 8.5 times more Fat, 7.8 times more Omega 3, 9.4 times more Omega 6, 13.3 times more Sugars and 1.9 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Kale offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6