Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Kale	27%	31%	42%

Macro Nutrients

	Boiled California Red Kidney Beans	Kale	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.7% 0.29g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	5.2% 2.92g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	7.38% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	11.3% 0.15mg	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	15.5% 62μg	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	104% 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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Kale	Recommended Dietary Allowance
Calcium	6.6% 66mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	5.9% 0.053mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	40% 0.92mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	10.2% 348mg	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	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.42% 89.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Kale 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 Kale:

• 100 g of Raw Kale contain more Vitamin A, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 77.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Kale provide similar amounts of Vitamin B1 and Vitamin B9 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 Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 5.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 2.2 times more Zinc than Kale.
• While 100 g of Raw Kale contain 3.8 times more Calcium, 2.9 times more Manganese, 13.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 100 grams of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 3.5 times more Energy, 5.1 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Kale.
• While 100 g of Raw Kale contain 11.8 times more Omega 3 than Boiled California Red Kidney Beans.
• 100 grams of Kale provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Kale provide inadequate amounts of Omega 6 in 100 grams.