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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	California Red Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Energy	16% 468kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.18% 0.37g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	27.4% 0.36mg	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	9.57% 38.3μg	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	55% 49.6mg	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	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	919% 1103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Calcium	27.6% 276mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	27% 0.24mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	21% 0.48mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.28% 121g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of California Red Kidney Beans have 2.8 times more Vitamin B1, 2.6 times more Vitamin B3, 9.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 14.6 times more Vitamin B9 than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain more Vitamin A and 7.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dandelion Greens provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 6.4 times more Copper, 3 times more Iron, 4.4 times more Magnesium, 2.9 times more Manganese, 6.1 times more Phosphorus, 3.8 times more Potassium, 6.4 times more Selenium and 6.2 times more Zinc than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain 6.9 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dandelion Greens contain similar levels of Calcium per five ounces.
• 5 ounces of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 7.3 times more Energy, 1.9 times more Omega 3, 6.5 times more Carbohydrate, 7.1 times more Fiber and 9 times more Protein than Dandelion Greens.
• 5 ounces of Dandelion Greens provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Dandelion Greens provide inadequate amounts of Omega 6 in five ounces.