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

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Mustard Greens	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.77g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	17.2% 6.55g	79.4% 30g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	57% 512μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	60.6% 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	68.5% 274μg	195% 782μg	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	55.8% 50.2mg	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	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	32% 2.56mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	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	8.5% 59.5mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	5% 185g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Mustard Greens have more Vitamin A and 5.6 times more Vitamin C than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 12.7 times more Vitamin B1, 3.5 times more Vitamin B2, 6.7 times more Vitamin B3, 41.1 times more Vitamin B5, 3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Mustard Greens have 1.4 times more Calcium and 7.9 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.4 times more Copper, 5.2 times more Iron, 9.2 times more Magnesium, 3.3 times more Manganese, 13.5 times more Phosphorus, 8 times more Potassium, 4.6 times more Selenium and 12.1 times more Zinc than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 16.9 times more Energy, 14.9 times more Omega 3, 18 times more Carbohydrate, 4.6 times more Fiber and 9 times more Protein than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Energy and Omega 3
• Both Frozen Mustard Greens, Unprepared as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.