Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Kale	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.32% 6.9g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.66% 1.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.8% 0.13mg	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	8.15% 32.6μg	6.02% 24μg	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	1.26% 1.13mg	62% 55.7mg	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	0.19% 0.028mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	394% 473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Kale	Recommended Dietary Allowance
Calcium	4.1% 41mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.24% 0.065mg	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	22% 1.77mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	27.3% 0.63mg	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	21.5% 150mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	14% 472mg	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	24% 363mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3% 111g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Frozen Kale per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Frozen Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Frozen Kale:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Kale.
• While 5 oz of Frozen Kale, Unprepared contain more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 49.1 times more Vitamin C, 28.5 times more Vitamin E and 81.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Kale provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 5 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Frozen Kale:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 3.7 times more Phosphorus, 1.2 times more Selenium, 17.1 times more Sodium and 3.4 times more Zinc than Frozen Kale.
• While 5 oz of Frozen Kale, Unprepared contain 4.7 times more Calcium, 1.5 times more Manganese and 1.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Kale contain similar levels of Water per five ounces.
• 5 ounces of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.9 times more Energy, 3 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Frozen Kale.
• While 5 oz of Frozen Kale, Unprepared contain 2.3 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Frozen Kale provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Kale, Unprepared provide inadequate amounts of Omega 6 in five ounces.