Comparing Nutrients in 100 calories Frozen KaleVS Boiled Kidney Beans

Weight per 100 calories

Frozen Kale

357g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 4.5 times more energy per unit of mass than Frozen Kale, Unprepared, which is average in comparison to other foods. Frozen Kale having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Kale

31%

12%

57%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Frozen Kalevs 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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1.7%1.64g

Fat

0.41%0.39g

1.64 gvs0.39 g

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

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0.66%0.21g

Saturated Fat

0.18%0.057g

0.21 gvs0.057 g

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

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26%0.42g

Omega 3

8.37%0.13g

0.42 gvs0.13 g

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

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1.9%0.32g

Omega 6

0.5%0.085g

0.32 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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13.4%17.4g

Carbohydrate

14%18g

17.4 gvs18 g

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

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4.2%3.04g

Sugars

0.35%0.25g

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

3.04 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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18.8%7.14g

Fiber

13.3%5.04g

7.14 gvs5.04 g

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

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17%9.5g

Protein

12%6.83g

9.5 gvs6.83 g

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

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Vitamins

Frozen Kalevs Boiled Kidney Beans

81.7%736μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

736 μgvs0 μg

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

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16.7%0.2mg

Vitamin B1

10.5%0.13mg

Thiamine

0.2 mgvs0.13 mg

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

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30.8%0.4mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.4 mgvs0.046 mg

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

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15.6%2.5mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs0.46 mg

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

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3.7%0.19mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.19 mgvs0.17 mg

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

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24.7%0.32mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.32 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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15%60.7μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

60.7 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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156%140mg

Vitamin C

1.05%0.94mg

Ascorbic acid

140 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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13.6%2.04mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

2.04 mgvs0.024 mg

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

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993%1191μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

1191 μgvs6.6 μg

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

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Minerals

Frozen Kalevs Boiled Kidney Beans

48.6%486mg

Calcium

2.76%27.6mg

486 mgvs27.6 mg

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

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18.3%0.16mg

Copper

19%0.17mg

0.16 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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41.5%3.32mg

Iron

22%1.75mg

3.32 mgvs1.75 mg

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

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15.3%64.3mg

Magnesium

7.87%33mg

64.3 mgvs33 mg

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

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68.8%1.6mg

Manganese

14.7%0.34mg

1.6 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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14.8%104mg

Phosphorus

15.5%109mg

104 mgvs109 mg

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

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35%1189mg

Potassium

9.38%319mg

1189 mgvs319 mg

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

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5.84%3.2μg

Selenium

1.57%0.87μg

3.2 μgvs0.87 μg

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

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3.57%53.6mg

Sodium

0.052%0.79mg

53.6 mgvs0.79 mg

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

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5.84%0.64mg

Zinc

7.16%0.79mg

0.64 mgvs0.79 mg

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

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8.8%325g

Water

1.42%52.7g

325 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 Frozen Kale vs Boiled Kidney Beans:

Frozen Kale, Unprepared has more Vitamin A, 1.6 times more Vitamin B1, 8.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.4 times more Vitamin B6, 148.5 times more Vitamin C, 86.2 times more Vitamin E and 180.1 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
Both Frozen Kale, Unprepared 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 Frozen Kale vs Boiled Kidney Beans:

Frozen Kale, Unprepared has 17.6 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 3.7 times more Potassium, 3.7 times more Selenium, 68 times more Sodium and 6.2 times more Water than Boiled All Types Kidney Beans.
Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Kale, Unprepared has 4.2 times more Fat, 3.1 times more Omega 3, 3.8 times more Omega 6, 12 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
Both Frozen Kale, Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Frozen Kale, Unprepared 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:

Frozen KaleVS Cooked Frozen KaleBoiled Kidney BeansVS Cooked Frozen KaleFrozen KaleVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Frozen KaleVS Boiled Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: