Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Canned Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	8.33% 11g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.64% 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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15% 5.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	NA	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20% 0.26mg	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	18% 71.4μg	6.95% 27.8μg	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	2.65% 2.4mg	55% 49.4mg	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	0.26% 0.04mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	55.3% 0.5mg	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	29% 2.32mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	44.3% 1.02mg	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	25.5% 179mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Beet Greens:

• Canned All Types Kidney Beans have 2.6 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 5.7 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 20.8 times more Vitamin C, 90.5 times more Vitamin E and 118 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Beet Greens:

• Canned All Types Kidney Beans have 2.2 times more Phosphorus and 1.2 times more Sodium than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 3.4 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 3.1 times more Manganese and 3.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Beet Greens have similar amounts of Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.1 times more Energy, 13.7 times more Omega 3, 2.7 times more Carbohydrate, 3.1 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Beet Greens.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.