Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Kidney Beans	Kale	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.94% 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	NA	0.8% 0.58g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	24% 9.07g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16% 0.21mg	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	46% 184μg	22% 88μg	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	147% 132mg	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	0.28% 0.043mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Kale	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	8.35% 0.075mg	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	39.3% 3.15mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	56.7% 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	28% 196mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Kale:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Kale.
• While Raw Kale contains more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Kale have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Kale:

• Boiled All Types Kidney Beans have 4.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus, 1.2 times more Selenium and 2.6 times more Zinc than Raw Kale.
• While Raw Kale contains 7.3 times more Calcium, 2.1 times more Manganese, 53 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Kale have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.6 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Raw Kale.
• While Raw Kale contains 3 times more Fat, 2.2 times more Omega 3, 2.7 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.