Comparing Nutrients in 100 grams Endive VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Endive	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	0.59% 17kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.58% 3.35g	17.5% 23g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	0.44% 0.32g	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	8.16% 3.1g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Endive	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	9.23% 0.12mg	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	35.5% 142μg	32.5% 130μg	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	7.22% 6.5mg	1.33% 1.2mg	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	2.93% 0.44mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	27% 0.24mg	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	10.4% 0.83mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	20.7% 0.48mg	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	4% 28mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Boiled Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Endive vs Boiled Red Kidney Beans:

• 100 grams of Endive have more Vitamin A, 1.3 times more Vitamin B2, 4.1 times more Vitamin B5, 5.4 times more Vitamin C, 14.7 times more Vitamin E and 27.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2 times more Vitamin B1, 1.4 times more Vitamin B3 and 6 times more Vitamin B6 than Raw Endive.
• Both Endive and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Endive have insufficient amounts of Vitamin B6
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Endive as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Endive have 1.9 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.4 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 5.1 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 1.4 times more Zinc than Raw Endive.
• Both Endive and Boiled Red Kidney Beans contain similar levels of Manganese per 100 grams.
• 100 grams of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Red Kidney Beans contain 7.5 times more Energy, 12.9 times more Omega 3, 6.8 times more Carbohydrate, 2.4 times more Fiber and 6.9 times more Protein than Raw Endive.
• 100 grams of Endive provide inadequate amounts of Energy and Omega 3
• Both Raw Endive as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.