Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Mustard Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	8.04% 4.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	34.7% 139μg	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	30.4% 27.4mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	27.4% 0.63mg	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	6.8% 47.6mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	5.03% 186g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Frozen Mustard Greens have more Vitamin A and 11.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 13.7 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Frozen Mustard Greens have 1.5 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 5.7 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Boiled California Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 6.5 times more Energy, 1.5 times more Omega 3, 7.2 times more Carbohydrate, 3.3 times more Fiber and 4 times more Protein than Boiled and Drained Frozen Mustard Greens.
• 7 ounces of Cooked Frozen Mustard Greens provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.