Comparing Nutrients in 7 ounces Cooked Chopped Frozen Collards VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Chopped Frozen Collards	Red Kidney Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	94% 122g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	5.75% 4.17g	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	14.6% 5.56g	79.4% 30g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	127% 1141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	60.6% 0.79mg	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	37.7% 151μg	195% 782μg	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	58.2% 52.4mg	9.92% 8.93mg	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	16.5% 2.5mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	27.8% 2.22mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	96% 2.2mg	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	7.65% 53.6mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.75% 176g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Collards vs Red Kidney Beans:

• 7 ounces of Cooked Chopped Frozen Collards have more Vitamin A, 5.9 times more Vitamin C, 6 times more Vitamin E and 111.3 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 12.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Boiled Chopped Frozen Collards.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Collards as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Collards vs Red Kidney Beans:

• 7 ounces of Cooked Chopped Frozen Collards have 2.5 times more Calcium, 4.2 times more Sodium and 7.5 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 12.7 times more Copper, 6 times more Iron, 4.6 times more Magnesium, 1.7 times more Manganese, 15 times more Phosphorus, 5.4 times more Potassium, 2.1 times more Selenium and 10.3 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 9.4 times more Energy, 2.8 times more Omega 3, 8.6 times more Carbohydrate, 3.7 times more Sugars, 5.4 times more Fiber and 7.6 times more Protein than Boiled Chopped Frozen Collards.
• 7 ounces of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Collards as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.