Comparing Nutrients in 7 ounces Red Kidney Beans VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Red Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	23% 669kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	0.88% 0.64g	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	79.4% 30g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	80% 44.7g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	16.5% 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	195% 782μg	34.7% 139μg	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	30.4% 27.4mg	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	2.78% 0.42mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	554% 665μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	25.4% 0.58mg	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% 806mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cooked Frozen Mustard Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cooked Frozen Mustard Greens with Salt:

• 7 ounces of Red Kidney Beans have 15.2 times more Vitamin B1, 4.1 times more Vitamin B2, 8.2 times more Vitamin B3, 48.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.6 times more Vitamin B9 than Cooked Frozen Mustard Greens with Salt.
• While 7 oz of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 3.1 times more Vitamin C, 6.4 times more Vitamin E and 59.8 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Red Kidney Beans as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cooked Frozen Mustard Greens with Salt:

• 7 ounces of Red Kidney Beans have 12.1 times more Copper, 6 times more Iron, 10.6 times more Magnesium, 3.8 times more Manganese, 16.9 times more Phosphorus, 9.8 times more Potassium, 5.3 times more Selenium and 14 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 7 oz of Boiled Frozen Mustard Greens, drained with Salt contain 21.8 times more Sodium and 8 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cooked Frozen Mustard Greens with Salt contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 17.7 times more Energy, 16.3 times more Omega 3, 19.7 times more Carbohydrate, 6.6 times more Sugars, 5.4 times more Fiber and 9.9 times more Protein than Cooked Frozen Mustard Greens with Salt.
• 7 ounces of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.