Comparing Nutrients in 7 ounces Chicory Greens VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chicory Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	7.17% 9.33g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	21% 7.94g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	63% 568μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 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	54.6% 218μg	36.7% 147μg	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	53% 47.6mg	2.65% 2.4mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	492% 591μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 198mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	63.7% 0.57mg	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	22.3% 1.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	27.4% 0.63mg	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	13.3% 93mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.93% 183g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Chicory Greens have more Vitamin A, 1.6 times more Vitamin B2, 5.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 20 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1 than Raw Chicory Greens.
• Both Raw Chicory Greens and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Chicory Greens as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Chicory Greens have 1.5 times more Calcium, 1.3 times more Manganese, 11.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.3 times more Iron, 1.6 times more Magnesium, 2.9 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Raw Chicory Greens.
• Both Raw Chicory Greens and Boiled California Red Kidney Beans have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans contain 5.4 times more Energy, 1.7 times more Omega 3, 4.8 times more Carbohydrate, 2.3 times more Fiber and 5.4 times more Protein than Raw Chicory Greens.
• Both Raw Chicory Greens as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.