Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Canned Kidney Beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.13% 0.021g	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	12% 16g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.96% 1.4g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	13.3% 7.47g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	101% 1.3mg	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	8.15% 32.6μg	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	49% 44mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	4.8% 48mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	13.5% 0.12mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	53.5% 1.23mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	14.3% 488mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3% 111g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Drumstick Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Boiled Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled Drumstick Leaves:

• 5 ounces of Canned Kidney Beans have 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled Drumstick Leaves.
• While 5 oz of Boiled and Drained Drumstick Leaves contain 1.9 times more Vitamin B1, 10 times more Vitamin B2, 4.9 times more Vitamin B3, 12.6 times more Vitamin B6, 25.8 times more Vitamin C and 26.3 times more Vitamin K than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled Drumstick Leaves:

• 5 ounces of Canned Kidney Beans have 1.6 times more Copper, 1.3 times more Phosphorus and 32.9 times more Sodium than Boiled Drumstick Leaves.
• While 5 oz of Boiled and Drained Drumstick Leaves contain 4.4 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 5.2 times more Manganese and 1.5 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Drumstick Leaves contain similar levels of Zinc and Water per five ounces.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.4 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fiber than Boiled Drumstick Leaves.
• Both Canned Kidney Beans and Boiled Drumstick Leaves offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Drumstick Leaves provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in five ounces.