Comparing Nutrients in 100 grams Boiled Escarole VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Escarole	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	0.52% 15kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.07g	45% 58.3g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	NA	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	7.37% 2.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	30.5% 0.4mg	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	19.5% 78μg	98% 393μg	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	3.67% 3.3mg	5% 4.5mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	177% 212μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.6% 46mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.7μg	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	9% 0.72mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	48.2% 1.1mg	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	3.14% 22mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Royal Red Kidney Beans per 100 g

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

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

• 100 grams of Boiled Escarole have more Vitamin A than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 6.6 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3, 24.8 times more Vitamin B6, 5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 100 grams of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Escarole without Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Escarole have 7.9 times more Water than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 2.8 times more Calcium, 11.5 times more Copper, 12.1 times more Iron, 10.6 times more Magnesium, 2.9 times more Manganese, 18.5 times more Phosphorus, 5.5 times more Potassium, 16 times more Selenium and 3.9 times more Zinc than Boiled and Drained Escarole without Salt.
• 100 grams of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Royal Red Kidney Beans contain 21.9 times more Energy, 12.7 times more Omega 3, 19 times more Carbohydrate, 8.9 times more Fiber and 22 times more Protein than Boiled and Drained Escarole without Salt.
• 100 grams of Boiled Escarole provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Escarole without Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.