Comparing Nutrients in 100 calories Boiled CollardsVS Boiled Kidney Beans

Weight per 100 calories

Boiled Collards

303g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 3.8 times more energy per unit of mass than Boiled and Drained Collards, which is average in comparison to other foods. Boiled Collards having low energy density.

Which food has more nutrients per 100 calories - Boiled Collards or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Collards

27%

16%

57%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Boiled Collardsvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.25%2.2g

Fat

0.41%0.39g

2.2 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

0.18%0.057g

0.14 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17.6%0.28g

Omega 3

8.37%0.13g

0.28 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.25%0.21g

Omega 6

0.5%0.085g

0.21 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

14%18g

17 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.67%1.2g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.2 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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32%12g

Fiber

13.3%5.04g

12 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.7%8.2g

Protein

12%6.83g

8.2 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Collardsvs Boiled Kidney Beans

128%1152μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1152 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg

Vitamin B1

10.5%0.13mg

Thiamine

0.12 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.7%0.32mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.32 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.74mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.74 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.2%0.66mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.66 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.39 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%48.5μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

48.5 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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61.3%55mg

Vitamin C

1.05%0.94mg

Ascorbic acid

55 mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17.8%2.67mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

2.67 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1027%1232μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

1232 μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Collardsvs Boiled Kidney Beans

42.7%427mg

Calcium

2.76%27.6mg

427 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg

Copper

19%0.17mg

0.15 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43%3.42mg

Iron

22%1.75mg

3.42 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.6mg

Magnesium

7.87%33mg

63.6 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67%1.55mg

Manganese

14.7%0.34mg

1.55 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%97mg

Phosphorus

15.5%109mg

97 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg

Potassium

9.38%319mg

355 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.75%1.5μg

Selenium

1.57%0.87μg

1.5 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.03%45.5mg

Sodium

0.052%0.79mg

45.5 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.34%0.7mg

Zinc

7.16%0.79mg

0.7 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.4%273g

Water

1.42%52.7g

273 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Collards vs Boiled Kidney Beans:

Boiled and Drained Collards have more Vitamin A, 7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.8 times more Vitamin B5, 4.1 times more Vitamin B6, 58.4 times more Vitamin C, 112.9 times more Vitamin E and 186.3 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9 than Boiled and Drained Collards.
Both Boiled and Drained Collards and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled and Drained Collards as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Collards vs Boiled Kidney Beans:

Boiled and Drained Collards have 15.5 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 4.6 times more Manganese, 1.7 times more Selenium, 57.7 times more Sodium and 5.2 times more Water than Boiled All Types Kidney Beans.
Both Boiled and Drained Collards and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Collards have 5.5 times more Fat, 2.1 times more Omega 3, 2.5 times more Omega 6, 4.8 times more Sugars, 2.4 times more Fiber and 1.2 times more Protein than Boiled All Types Kidney Beans.
Both Boiled and Drained Collards and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Collards as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CollardsVS Frozen Chopped CollardsBoiled Kidney BeansVS Frozen Chopped CollardsBoiled CollardsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled CollardsVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Collards or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: