Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	7.45% 9.7g	130g per day for Men 19-50 years
Sugars	NA	2.33% 1.7g	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	48.6% 18.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.7% 0.18mg	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	36.7% 147μg	8.43% 33.7μg	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	86.7% 78mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	552% 662μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Kale	Recommended Dietary Allowance
Calcium	13% 131mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	10% 0.091mg	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	74% 5.9mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	38.2% 0.88mg	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	39% 272mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Kale per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Frozen Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Frozen Kale:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Vitamin B1, 4.2 times more Vitamin B5 and 4.4 times more Vitamin B9 than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 32.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Kale provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Frozen Kale:

• 7 ounces of Boiled California Red Kidney Beans have 6.3 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 4.7 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 4.8 times more Zinc than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 2.1 times more Calcium, 1.4 times more Manganese and 1.4 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.4 times more Energy, 4.6 times more Carbohydrate, 4.7 times more Fiber and 3.4 times more Protein than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 3.7 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Frozen Kale provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Frozen Kale, Unprepared provide inadequate amounts of Omega 6 in seven ounces.