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

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mustard Greens	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	7.13% 9.27g	89% 116g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	16.7% 6.35g	130% 49.4g	38g per day for Men 19-50 years
Protein	10% 5.68g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	426% 511μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 228mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	40.7% 3.25mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	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	16.4% 115mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	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	2.65% 39.7mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Mustard Greens 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 Mustard Greens vs Royal Red Kidney Beans:

• 7 ounces of Mustard Greens have more Vitamin A and 15.6 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 32.8 times more Vitamin B9 than Raw Mustard Greens.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Mustard Greens 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 Mustard Greens vs Royal Red Kidney Beans:

• 7 ounces of Mustard Greens have 7.6 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.1 times more Copper, 5.3 times more Iron, 4.3 times more Magnesium, 7 times more Phosphorus, 3.5 times more Potassium, 3.6 times more Selenium and 10.6 times more Zinc than Raw Mustard Greens.
• Both Mustard Greens and Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 12.2 times more Energy, 8.4 times more Omega 3, 12.5 times more Carbohydrate, 7.8 times more Fiber and 8.9 times more Protein than Raw Mustard Greens.
• 7 ounces of Mustard Greens provide inadequate amounts of Energy and Omega 3
• Both Raw Mustard Greens as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.