Comparing Nutrients in 100 grams Boiled Kidney Beans VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Boiled Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	7.08% 9.2g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.98% 0.71g	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% 6.4g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.4% 508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	19.3% 0.25mg	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	32.5% 130μg	6.75% 27μg	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	1.33% 1.2mg	39% 35mg	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	0.2% 0.03mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	649% 778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dandelion Greens	Recommended Dietary Allowance
Calcium	3.5% 35mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	19% 0.17mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	15% 0.34mg	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	19.7% 138mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.3% 85.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Dandelion Greens:

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B5 and 4.8 times more Vitamin B9 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain more Vitamin A, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 29.2 times more Vitamin C, 114.7 times more Vitamin E and 92.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Dandelion Greens have similar amounts of Vitamin B1 per 100 g.
• Both Boiled All Types Kidney Beans as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Dandelion Greens:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 1.3 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Selenium and 2.4 times more Zinc than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.3 times more Calcium, 1.4 times more Iron, 76 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Dandelion Greens have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.8 times more Energy, 3.9 times more Omega 3, 2.5 times more Carbohydrate, 1.8 times more Fiber and 3.2 times more Protein than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.4 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.