Comparing Nutrients in 7 ounces California Red Kidney Beans VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mustard Greens	34%	11%	55%

Macro Nutrients

	California Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	130% 49.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Calcium	38.7% 387mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	22.4% 762mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Mustard Greens:

• Raw California Red Kidney Beans have 6.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 32.8 times more Vitamin B9 than Raw Mustard Greens.
• While Raw Mustard Greens contain more Vitamin A and 15.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Mustard Greens:

• Raw California Red Kidney Beans have 1.7 times more Calcium, 6.7 times more Copper, 5.7 times more Iron, 5 times more Magnesium, 7 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Selenium and 10.2 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 1.8 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 12.2 times more Energy, 4.7 times more Omega 3, 12.8 times more Carbohydrate, 7.8 times more Fiber and 8.5 times more Protein than Raw Mustard Greens.
• Both Raw California Red Kidney Beans as well as Raw Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.