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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	11% 14g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	14.6% 5.56g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	37.7% 151μg	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	58.2% 52.4mg	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	16.5% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	27.8% 2.22mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	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	7.65% 53.6mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.75% 176g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen 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 Cooked Chopped Frozen Collards vs Boiled Royal Red Kidney Beans:

• 7 ounces of Cooked Chopped Frozen Collards have more Vitamin A, 1.7 times more Vitamin B2 and 22 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2 times more Vitamin B1 and 1.9 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Collards vs Boiled Royal Red Kidney Beans:

• 7 ounces of Cooked Chopped Frozen Collards have 4.8 times more Calcium, 2.6 times more Manganese, 1.3 times more Selenium, 10 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 4.8 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Collards have 2.2 times more Omega 3 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 3.4 times more Energy, 3.1 times more Carbohydrate, 3.3 times more Fiber and 3.2 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 Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.