Comparing Nutrients in 5 ounces Cooked Frozen Kale VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.76% 51kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	0.63% 0.45g	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	0.82% 0.6g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	23% 207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	13% 0.17mg	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	23% 92μg	46% 184μg	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	28% 25.2mg	1.9% 1.7mg	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	15.2% 2.3mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	38% 0.34mg	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	15% 1.2mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	29.4% 0.68mg	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	8.5% 59.5mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.44% 127g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Kale vs Boiled Red Kidney Beans:

• 5 ounces of Cooked Frozen Kale have more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Frozen Kale.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Kale as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Kale vs Boiled Red Kidney Beans:

• 5 ounces of Cooked Frozen Kale have 5.4 times more Calcium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.6 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus, 2.8 times more Potassium and 4 times more Zinc than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Boiled Red Kidney Beans contain similar levels of Manganese per five ounces.
• 5 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Kale have 2 times more Omega 3 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.5 times more Energy, 4.3 times more Carbohydrate, 3.2 times more Fiber and 2.9 times more Protein than Boiled and Drained Frozen Kale.
• 5 ounces of Cooked Frozen Kale provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Kale as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.