Comparing Nutrients in 100 grams Red Kidney Beans VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Energy	11.6% 337kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.82% 1.32g	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	40% 15g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	14% 0.18mg	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	99% 394μg	3% 12μg	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	5% 4.5mg	77.8% 70mg	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	1.4% 0.21mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	215% 258μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Mustard Greens	Recommended Dietary Allowance
Calcium	8.3% 83mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	NA	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	58% 406mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Mustard Greens per 100 g

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

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Mustard Greens:

• 100 grams of Red Kidney Beans have 7.6 times more Vitamin B1, 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 Mustard Greens.
• While 100 g of Raw Mustard Greens contain more Vitamin A, 15.6 times more Vitamin C, 9.6 times more Vitamin E and 46 times more Vitamin K than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Mustard Greens:

• 100 grams of Red Kidney Beans have 4.2 times more Copper, 4.1 times more Iron, 4.3 times more Magnesium, 7 times more Phosphorus, 3.5 times more Potassium, 3.6 times more Selenium and 11.2 times more Zinc than Mustard Greens.
• While 100 g of Raw Mustard Greens contain 1.4 times more Calcium and 7.7 times more Water than Raw Red Kidney Beans.
• 100 grams of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 12.5 times more Energy, 19.9 times more Omega 3, 13.1 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 7.9 times more Protein than Mustard Greens.
• 100 grams of Mustard Greens provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Mustard Greens provide inadequate amounts of Omega 6 in 100 grams.