Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	7.74% 10g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.81g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	23% 13g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 815μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.4% 0.16mg	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	26.2% 105μg	27% 108μg	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	41.6% 37.4mg	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	NA	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	736% 883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	9.36% 94mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	8.66% 0.078mg	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	53% 4.22mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	41% 0.94mg	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	27.7% 194mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cooked Chopped Frozen Collards:

• Boiled California Red Kidney Beans have 2.7 times more Vitamin B1 and 1.9 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain more Vitamin A, 1.9 times more Vitamin B2 and 22 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Chopped Frozen Collards have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cooked Chopped Frozen Collards:

• Boiled California Red Kidney Beans have 5.3 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 5.1 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 3.2 times more Calcium, 2.1 times more Manganese, 1.3 times more Selenium, 12.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 3.4 times more Energy, 3.2 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 4 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Boiled Chopped Frozen Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.