Comparing Nutrients in 100 grams Boiled Kale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.24% 36kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.08% 5.3g	17.5% 23g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	0.58% 0.42g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	17% 6.4g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	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	16.3% 65μg	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	19.8% 18mg	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	10.7% 1.6mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	349% 419μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	24% 0.22mg	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	10.5% 0.84mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	18.7% 0.43mg	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	6% 42mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.8% 67g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Kale has 4.3 times more Calcium, 1.3 times more Manganese, 16 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium and 3.7 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled All Types Kidney Beans have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Kale has 2.4 times more Fat, 2.2 times more Omega 3, 2.6 times more Omega 6 and 3.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Energy, 4.3 times more Carbohydrate, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.