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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	Red Kidney Beans	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	11% 4.1g	38g per day for Men 19-50 years
Protein	57% 32g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	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	2% 0.3mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	39.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	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	1.13% 17mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	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

Nutrient Comparison: Red Kidney Beans VS Boiled Beet Greens with Salt per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 5.2 times more Vitamin B1, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6 and 28.1 times more Vitamin B9 than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 5.5 times more Vitamin C, 8.6 times more Vitamin E and 86.4 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 2.8 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium and 5.6 times more Zinc than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain 1.4 times more Calcium, 39.8 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.
• 5 ounces of Boiled Beet Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 12.5 times more Energy, 59.7 times more Omega 3, 11.2 times more Carbohydrate, 3.5 times more Sugars, 5.2 times more Fiber and 8.8 times more Protein than Boiled Beet Greens with Salt.
• 5 ounces of Boiled Beet Greens with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Beet Greens with Salt provide inadequate amounts of Omega 6 in five ounces.