Comparing Nutrients in 7 ounces Kale VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Kale	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	89% 116g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	130% 49.4g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	60.4% 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	30.8% 123μg	195% 780μg	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	206% 185mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	50.4% 504mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	220% 2mg	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	39.7% 3.18mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	15.6% 109mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Kale have more Vitamin A, 1.4 times more Vitamin B2 and 20.8 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.5 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Kale.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Kale as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Kale have 1.9 times more Calcium, 4.1 times more Sodium and 7.5 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 18.9 times more Copper, 5.4 times more Iron, 4.2 times more Magnesium, 7.4 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Selenium and 6.8 times more Zinc than Raw Kale.
• Both Kale and Royal Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kale have 2.5 times more Omega 3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 9.4 times more Energy, 13.2 times more Carbohydrate, 6.1 times more Fiber and 8.7 times more Protein than Raw Kale.
• 7 ounces of Kale provide inadequate amounts of Energy
• Both Raw Kale as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.