Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Beet Greens	32%	4%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Beet Greens	Recommended Dietary Allowance
Energy	4.28% 124kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	24.5% 9.3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	35% 316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	8.15% 0.11mg	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	18.5% 74μg	3.75% 15μg	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	33.3% 30mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Beet Greens	Recommended Dietary Allowance
Calcium	6.6% 66mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	21.2% 0.19mg	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	37.3% 2.98mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	17% 0.39mg	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	19.6% 137mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Beet Greens per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Beet Greens:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Beet Greens.
• While 100 g of Raw Beet Greens contain more Vitamin A, 3.5 times more Vitamin B2 and 25 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Beet Greens provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Beet Greens:

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Copper, 3.3 times more Phosphorus, 1.3 times more Selenium and 2.3 times more Zinc than Beet Greens.
• While 100 g of Raw Beet Greens contain 1.8 times more Calcium, 1.5 times more Magnesium, 1.8 times more Potassium, 56.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Beet Greens contain similar levels of Iron and Manganese per 100 grams.
• 100 grams of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 5.6 times more Energy, 8 times more Omega 3, 5.2 times more Carbohydrate, 2.5 times more Fiber and 4.2 times more Protein than Beet Greens.
• 100 grams of Beet Greens provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Beet Greens provide inadequate amounts of Omega 6 in 100 grams.