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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	16% 468kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	NA	1.17% 0.85g	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	93% 35.3g	11% 4.1g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	14.4% 0.19mg	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	140% 558μg	4.96% 20μg	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	7.1% 6.38mg	39.2% 35.3mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	27.6% 276mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	39.5% 0.36mg	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	166% 13.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	31.7% 0.73mg	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	82% 574mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.4% 126g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 4.5 times more Vitamin B1, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6 and 28.1 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 1.3 times more Vitamin B2 and 5.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 1.7 times more Calcium, 4.4 times more Copper, 4.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 9.9 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium and 5.1 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 21.9 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 12.2 times more Energy, 14 times more Omega 3, 11 times more Carbohydrate, 8.6 times more Fiber and 9.5 times more Protein than Boiled and Drained Beet Greens.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.