Comparing Nutrients in 5 ounces Canned Kidney Beans VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Canned Kidney Beans	Chicory Greens	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.93% 0.16g	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	5.12% 6.66g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.37% 0.99g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Chicory Greens	Recommended Dietary Allowance
Vitamin A	NA	45% 405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	11.4% 0.15mg	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	39% 156μg	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	37.8% 34mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	352% 422μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Chicory Greens	Recommended Dietary Allowance
Calcium	4.8% 48mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	46.5% 0.42mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	26.4% 0.61mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3% 111g	3.52% 130g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.9 times more Vitamin B1 than Raw Chicory Greens.
• While Raw Chicory Greens contain 2 times more Vitamin B2, 8.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, 20 times more Vitamin C, 113 times more Vitamin E and 72.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Chicory Greens have similar amounts of Vitamin B3 per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned All Types Kidney Beans have 1.3 times more Iron, 1.9 times more Phosphorus, 3 times more Selenium and 6.6 times more Sodium than Raw Chicory Greens.
• While Raw Chicory Greens contain 2.9 times more Calcium, 2.2 times more Copper, 2.6 times more Manganese and 1.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Chicory Greens have similar amounts of Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 3.7 times more Energy, 4.3 times more Omega 3, 3.1 times more Carbohydrate, 2.6 times more Sugars and 3.1 times more Protein than Raw Chicory Greens.
• Both Canned All Types Kidney Beans and Raw Chicory Greens have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Chicory Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.