Comparing Nutrients in 7 ounces Canned Kidney Beans VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Beet Greens	32%	4%	64%

Macro Nutrients

	Canned Kidney Beans	Beet Greens	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.48% 0.081g	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	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.37% 0.99g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Beet Greens	Recommended Dietary Allowance
Vitamin A	NA	69.7% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	16% 0.21mg	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	7.44% 29.8μg	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	66% 59.5mg	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	0.26% 0.04mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Beet Greens	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	42% 0.38mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	33.7% 0.78mg	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	44.5% 1512mg	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	30% 448mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Beet Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Kidney Beans have 2.4 times more Vitamin B9 than Beet Greens.
• While 7 oz of Raw Beet Greens contain 4.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 25 times more Vitamin C, 75 times more Vitamin E and 97.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Beet Greens provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 2.2 times more Phosphorus, 1.3 times more Sodium and 1.2 times more Zinc than Beet Greens.
• While 7 oz of Raw Beet Greens contain 3.4 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese and 3.2 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Beet Greens contain similar levels of Water per seven ounces.
• Both Canned All Types Kidney Beans as well as Raw Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 3.8 times more Energy, 20.5 times more Omega 3, 3.3 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Protein than Beet Greens.
• Both Canned Kidney Beans and Beet Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Beet Greens provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Raw Beet Greens provide inadequate amounts of Omega 6 in seven ounces.