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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Kale	27%	25%	48%

Macro Nutrients

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Energy	22.6% 655kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.6% 0.13mg	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	195% 782μg	32.2% 129μg	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	9.92% 8.93mg	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Kale	Recommended Dietary Allowance
Calcium	38.7% 387mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	14.8% 0.13mg	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	232% 18.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	46.8% 1.08mg	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	115% 804mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have 8.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Boiled Kale.
• While 7 oz of Boiled and Drained Kale contain more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 1.3 times more Calcium, 16.4 times more Copper, 11.1 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 9.6 times more Phosphorus, 10.3 times more Potassium, 3.6 times more Selenium and 9.4 times more Zinc than Boiled Kale.
• While 7 oz of Boiled and Drained Kale contain 7.6 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 9.2 times more Energy, 11.3 times more Carbohydrate, 6.2 times more Fiber and 8.3 times more Protein than Boiled Kale.
• While 7 oz of Boiled and Drained Kale contain 4.4 times more Omega 3 than Raw California Red Kidney Beans.
• 7 ounces of Boiled Kale provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in seven ounces.