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

Weight per 500 calories

• Kale: 1429g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 3.5 times more energy per unit of mass than Raw Kale, which is average in comparison to other foods. Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	7.95% 2.54g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	48.6% 63g	69.5% 90g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	8.08% 5.86g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.57g	NA	g per day for Men 19-50 years
Fiber	154% 58.6g	99% 37.5g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	383% 3443μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.96mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	221% 886μg	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	1483% 1334mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4638% 5566μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	363% 3629mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	286% 23mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	571% 13mg	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	112% 786mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	146% 4971mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	34.6% 1280g	7.3% 270g	3700g per day for Men 19-50 years

Kale VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Kale have more Vitamin A, 3.1 times more Vitamin B1, 19.8 times more Vitamin B2, 7.7 times more Vitamin B3, 6 times more Vitamin B5, 5 times more Vitamin B6, 3 times more Vitamin B9 and 275.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Kale as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Kale have 13.6 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 10.2 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 2.7 times more Selenium, 46.9 times more Sodium, 1.6 times more Zinc and 4.7 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.5 times more Copper than Raw Kale.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Kale have 58.7 times more Fat, 41.9 times more Omega 3, 51.5 times more Omega 6 and 1.6 times more Fiber than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Carbohydrate than Raw Kale.
• Both Kale and Boiled California Red Kidney Beans offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6