Comparing Nutrients in 500 calories Cooked Frozen Kale VS California Red Kidney Beans

Weight per 500 calories

• Cooked Frozen Kale: 1389g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 9.2 times more energy per unit of mass than Boiled and Drained Frozen Kale, which is high in comparison to other foods. Cooked Frozen Kale having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Kale or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Kale	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	292% 4.67g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	69.7% 91g	130g per day for Men 19-50 years
Sugars	23% 17g	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	8.05% 5.83g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	84% 32g	99% 37.7g	38g per day for Men 19-50 years
Protein	73% 41g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	225% 2028μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	46.3% 0.6mg	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	226% 903μg	149% 597μg	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	275% 247mg	7.58% 6.8mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	208% 2083mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	185% 1.67mg	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	146% 11.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	66% 1.5mg	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	83.3% 583mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Kale vs California Red Kidney Beans:

• Boiled and Drained Frozen Kale has more Vitamin A, 5.9 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 36.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Boiled and Drained Frozen Kale and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Frozen Kale as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Kale vs California Red Kidney Beans:

• Boiled and Drained Frozen Kale has 7.1 times more Calcium, 1.4 times more Magnesium, 5 times more Manganese, 2.9 times more Selenium, 13.3 times more Sodium and 70.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Copper than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw California Red Kidney Beans have similar amounts of Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Kale has 44.4 times more Fat, 40.2 times more Saturated Fat, 36.7 times more Omega 3 and 43.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Boiled and Drained Frozen Kale and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Frozen Kale as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.