Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.87% 0.32g	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	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	23% 13g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.4% 0.23mg	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	4.6% 18.4μg	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	28.3% 25.5mg	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	9.36% 94mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	18% 0.16mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14% 0.33mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Dandelion Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Dandelion Greens:

• 5 ounces of Boiled California Red Kidney Beans have 3.8 times more Vitamin B5 and 5.7 times more Vitamin B9 than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain more Vitamin A, 2.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 15 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Dandelion Greens provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Dandelion Greens:

• 5 ounces of Boiled California Red Kidney Beans have 2.5 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 3.1 times more Zinc than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 2.1 times more Calcium, 11 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.8 times more Energy, 3.5 times more Carbohydrate, 3.2 times more Fiber and 4.6 times more Protein than Boiled Dandelion Greens.
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Omega 6 in five ounces.