Comparing Nutrients in 100 grams Kale VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	3.4% 4.4g	17.5% 23g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	15.5% 62μg	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	104% 93mg	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	4.4% 0.66mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	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	20% 1.6mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	7.86% 55mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	1.8% 67g	3700g per day for Men 19-50 years

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

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

• 100 grams of Kale have more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Kale.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Kale 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 Kale vs Boiled Red Kidney Beans:

• 100 grams of Kale have 9.1 times more Calcium, 1.9 times more Manganese, 26.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 4.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Raw Kale.
• Both Kale and Boiled Red Kidney Beans contain similar levels of Potassium per 100 grams.
• 100 grams of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Kale have 2.3 times more Omega 3 than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 3.6 times more Energy, 5.2 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Raw Kale.
• 100 grams of Kale provide inadequate amounts of Energy
• Both Raw Kale as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.