Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Canned Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.17% 0.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	11% 4.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	NA	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	14.4% 0.19mg	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	12.8% 51μg	4.96% 20μg	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	1.9% 1.7mg	39.2% 35.3mg	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	0.19% 0.028mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	4.8% 48mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	39.5% 0.36mg	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	20.7% 1.66mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	31.7% 0.73mg	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	18.2% 128mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3% 111g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled Beet Greens:

• Canned All Types Kidney Beans have 2.6 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 5.7 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 20.8 times more Vitamin C, 90.5 times more Vitamin E and 118 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled Beet Greens:

• Canned All Types Kidney Beans have 2.2 times more Phosphorus and 1.2 times more Sodium than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 3.4 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 3.1 times more Manganese and 3.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 3.1 times more Energy, 13.7 times more Omega 3, 2.7 times more Carbohydrate, 3.1 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Beet Greens.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.