Comparing Nutrients in 7 ounces Frozen Kale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.45% 9.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	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	10.4% 3.97g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	47.6% 0.43mg	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	23% 1.85mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	37% 0.85mg	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	8.22% 57.5mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.6% 133g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has more Vitamin A, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 32.8 times more Vitamin C, 19 times more Vitamin E and 39.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.6 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Kale, Unprepared has 3.9 times more Calcium, 15 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 4.8 times more Phosphorus and 5.6 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Manganese, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Kale, Unprepared has 2.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Energy, 1.5 times more Omega 3, 4.7 times more Carbohydrate, 3.2 times more Fiber and 3.3 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.