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Comparing Nutrients in 14 ounces Boiled CollardsVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Boiled Collards
27%
16%
57%
California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

4.5%131kcal
Energy
45%1310kcal
131 kcalvs1310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.95%2.86g
Fat
1.02%0.99g
2.86 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.58%0.19g
Saturated Fat
0.45%0.14g
0.19 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g
Omega 3
21%0.33g
0.37 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g
Omega 6
1.26%0.21g
0.28 gvs0.21 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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17.2%22.4g
Carbohydrate
183%237g
22.4 gvs237 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.2%1.6g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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41.8%16g
Fiber
260%99g
16 gvs99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.2%10.8g
Protein
173%97g
10.8 gvs97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

168%1508μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1508 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.2%0.16mg
Vitamin B1
175%2.1mg
Thiamine
0.16 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B2
67%0.87mg
Riboflavin
0.42 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.87mg
Vitamin B5
62%3.1mg
Pantothenic acid
0.87 mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg
Vitamin B6
121%1.58mg
Pyridoxine
0.51 mgvs1.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg
Vitamin B9
391%1564μg
Folates and Folic Acid
63.5 μgvs1564 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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80.3%72.2mg
Vitamin C
20%18mg
Ascorbic acid
72.2 mgvs18 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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23.3%3.5mg
Vitamin E
NA
Tocopherols and Tocotrienols
3.5 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1345%1614μg
Vitamin K
NA
Phytomenadione or phylloquinone
1614 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

56%560mg
Calcium
77.4%774mg
560 mgvs774 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.5%0.2mg
Copper
485%4.37mg
0.2 mgvs4.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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56%4.5mg
Iron
464%37mg
4.5 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
151%635mg
83.3 mgvs635 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88%2.02mg
Manganese
173%3.97mg
2.02 mgvs3.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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18%127mg
Phosphorus
230%1607mg
127 mgvs1607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%464mg
Potassium
174%5914mg
464 mgvs5914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg
Selenium
23%12.7μg
2 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.97%59.5mg
Sodium
2.9%43.7mg
59.5 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.3%0.91mg
Zinc
92%10mg
0.91 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.67%358g
Water
1.26%46.6g
358 gvs46.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Collards vs California Red Kidney Beans:
Comparing minerals per 14 ounces for Boiled Collards vs California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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