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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Kale	27%	31%	42%

Macro Nutrients

	Boiled California Red Kidney Beans	Kale	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.4% 0.58g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Kale	Recommended Dietary Allowance
Calcium	13% 131mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	11.7% 0.11mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	79.4% 1.83mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	20.3% 691mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of 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 Kale:

• 7 oz of Raw Kale contain more Vitamin A, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 77.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Kale provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 5.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 2.2 times more Zinc than Kale.
• While 7 oz of Raw Kale contain 3.8 times more Calcium, 2.9 times more Manganese, 13.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Energy, 5.1 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Kale.
• While 7 oz of Raw Kale contain 11.8 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Kale provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Kale provide inadequate amounts of Omega 6 in seven ounces.