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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	11% 4.1g	38g per day for Men 19-50 years
Protein	57% 32g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	11.8% 118mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	18% 0.16mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.44% 127g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Boiled Dandelion Greens:

• 5 ounces of Red Kidney Beans have 4.7 times more Vitamin B1, 1.2 times more Vitamin B2, 4.1 times more Vitamin B3, 13.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 30.3 times more Vitamin B9 than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain more Vitamin A, 4 times more Vitamin C, 11.6 times more Vitamin E and 98.5 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw 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 Red Kidney Beans vs Boiled Dandelion Greens:

• 5 ounces of Red Kidney Beans have 6.1 times more Copper, 3.7 times more Iron, 5.8 times more Magnesium, 4.8 times more Manganese, 9.7 times more Phosphorus, 5.9 times more Potassium, 10.7 times more Selenium and 10 times more Zinc than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 1.7 times more Calcium, 3.7 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.
• 5 ounces of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 10.2 times more Energy, 9.4 times more Omega 3, 9.6 times more Carbohydrate, 4.2 times more Sugars, 5.2 times more Fiber and 11.3 times more Protein than Boiled Dandelion Greens.
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Omega 6 in five ounces.