Comparing Nutrients in 500 calories Frozen Chopped Collards VS Boiled California Red Kidney Beans

Weight per 500 calories

• Frozen Chopped Collards: 1515g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 3.8 times more energy per unit of mass than Frozen Chopped Collards, Unprepared, which is average in comparison to other foods. Frozen Chopped Collards having low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Collards or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Chopped Collards	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.78% 5.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	NA	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	144% 54.5g	99% 37.5g	38g per day for Men 19-50 years
Protein	72.8% 40.8g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	773% 6955μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.67mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	32.3% 0.42mg	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	277% 1106μg	74.6% 298μg	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	673% 606mg	5.38% 4.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	305% 3045mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	129% 1.17mg	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	203% 16.2mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	55.8% 1.3mg	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	58.4% 409mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	48.5% 727mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	36.7% 1357g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Collards vs Boiled California Red Kidney Beans:

• Frozen Chopped Collards, Unprepared have more Vitamin A, 1.5 times more Vitamin B1, 6.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 4.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 125.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Frozen Chopped Collards, Unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Collards vs Boiled California Red Kidney Beans:

• Frozen Chopped Collards, Unprepared have 11.4 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 7.5 times more Manganese, 2.3 times more Potassium, 4.4 times more Selenium, 45.1 times more Sodium and 5 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Copper and 1.4 times more Phosphorus than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Boiled California Red Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Collards, Unprepared have 15.4 times more Fat, 11.3 times more Omega 3, 13.5 times more Omega 6 and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• Both Frozen Chopped Collards, Unprepared and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Frozen Chopped Collards, Unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.