Comparing Nutrients in 7 ounces Boiled Collards VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.62% 11.2g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	9.6% 5.38g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	7.94% 31.8μg	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	40% 36mg	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	11.6% 1.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	672% 807μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	57.8% 0.52mg	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	28% 2.24mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	22% 0.51mg	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	9.07% 63.5mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Boiled Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Collards vs Boiled Royal Red Kidney Beans:

• 7 ounces of Boiled Collards have more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B6 and 15.2 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.4 times more Vitamin B1 and 4.6 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled Collards and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Collards as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Collards vs Boiled Royal Red Kidney Beans:

• 7 ounces of Boiled Collards have 3.2 times more Calcium, 2 times more Manganese and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 5.1 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 3.2 times more Potassium, 2.4 times more Selenium and 3.9 times more Zinc than Boiled and Drained Collards.
• 7 ounces of Boiled Collards lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Collards have 1.6 times more Omega 3 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 3.7 times more Energy, 3.9 times more Carbohydrate, 2.3 times more Fiber and 3.5 times more Protein than Boiled and Drained Collards.
• 7 ounces of Boiled Collards provide inadequate amounts of Energy
• Both Boiled and Drained Collards as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.