Comparing Nutrients in 500 calories Boiled Dandelion Greens VS Red Kidney Beans

Weight per 500 calories

• Boiled Dandelion Greens: 1515g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 10.2 times more energy per unit of mass than Boiled and Drained Dandelion Greens, which is high in comparison to other foods. Boiled Dandelion Greens having low energy density.

Which food has more nutrients per 500 calories - Boiled Dandelion Greens or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Dandelion Greens	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	70% 91g	130g per day for Men 19-50 years
Sugars	10.4% 7.58g	4.3% 3.1g	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	116% 44g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	576% 5182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	45.3% 0.59mg	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	49.2% 197μg	146% 585μg	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	303% 273mg	7.4% 6.68mg	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	246% 37mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6962% 8355μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Red Kidney Beans	Recommended Dietary Allowance
Calcium	212% 2121mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	341% 27.3mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	71.7% 1.65mg	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	91% 636mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	103% 3515mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	36.8% 1361g	0.47% 17.4g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dandelion Greens have more Vitamin A, 2.2 times more Vitamin B1, 8.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.1 times more Vitamin B6, 40.8 times more Vitamin C, 118.7 times more Vitamin E and 1005.5 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Vitamin B5 and 3 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Dandelion Greens have 17.2 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.7 times more Potassium, 37.4 times more Sodium and 78 times more Water than Raw Red Kidney Beans.
• Both Boiled and Drained Dandelion Greens and Raw Red Kidney Beans have similar amounts of Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dandelion Greens have 5.8 times more Fat, 9.7 times more Saturated Fat, 10 times more Omega 6, 2.4 times more Sugars and 1.9 times more Fiber than Raw Red Kidney Beans.
• Both Boiled and Drained Dandelion Greens and Raw Red Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Dandelion Greens as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.