Comparing Nutrients in 7 ounces Boiled Kale VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	32% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	18.3% 0.24mg	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	32.2% 129μg	64.5% 258μg	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	39.2% 35.3mg	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	21.3% 3.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.8% 298mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	53.4% 0.48mg	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	21% 1.67mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	41% 0.95mg	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	12% 83.3mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 ounces of Boiled Kale have more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Kale.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Kale as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Kale have 5.4 times more Calcium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.6 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 4 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kale have 2.2 times more Omega 3 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.5 times more Energy, 4.3 times more Carbohydrate, 1.9 times more Fiber and 2.9 times more Protein than Boiled and Drained Kale.
• 7 ounces of Boiled Kale provide inadequate amounts of Energy
• Both Boiled and Drained Kale as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.