Comparing Nutrients in 500 calories Boiled Kidney BeansVS Boiled Collards

Weight per 500 calories

Boiled Kidney Beans

394g

Boiled Collards

1515g

Boiled Kidney Beans have 3.8 times more energy per 100g than Boiled Collards. It has average energy density when compared to other foods. Boiled and Drained Collards having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Collards?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled Collards

27%

16%

57%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled Collards

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

11.2%11g

1.97 gvs11 g

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

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0.9%0.29g

Saturated Fat

2.23%0.71g

0.29 gvs0.71 g

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

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42%0.67g

Omega 3

88%1.4g

0.67 gvs1.4 g

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

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2.5%0.43g

Omega 6

6.24%1.06g

0.43 gvs1.06 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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69%89.8g

Carbohydrate

66%85.6g

89.8 gvs85.6 g

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

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1.74%1.26g

Sugars

8.36%6.06g

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

1.26 gvs6.06 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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66.3%25g

Fiber

159%60.6g

25 gvs60.6 g

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

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61%34g

Protein

73.3%41g

34 gvs41 g

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

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Vitamins

Boiled Kidney Beansvs Boiled Collards

0%0μg

Vitamin A

640%5758μg

RAE, retinol activity equivalents

0 μgvs5758 μg

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

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52.5%0.63mg

Vitamin B1

50.5%0.61mg

Thiamine

0.63 mgvs0.61 mg

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

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17.6%0.23mg

Vitamin B2

124%1.6mg

Riboflavin

0.23 mgvs1.6 mg

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

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14.2%2.28mg

Vitamin B3

54.5%8.7mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs8.7 mg

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

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17.3%0.87mg

Vitamin B5

66%3.3mg

Pantothenic acid

0.87 mgvs3.3 mg

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

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36.3%0.47mg

Vitamin B6

149%1.94mg

Pyridoxine

0.47 mgvs1.94 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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128%512μg

Vitamin B9

60.6%242μg

Folates and Folic Acid

512 μgvs242 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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5.25%4.72mg

Vitamin C

306%276mg

Ascorbic acid

4.72 mgvs276 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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0.79%0.12mg

Vitamin E

89%13.3mg

Tocopherols and Tocotrienols

0.12 mgvs13.3 mg

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

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27.6%33μg

Vitamin K

5134%6161μg

Phytomenadione or phylloquinone

33 μgvs6161 μg

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

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Minerals

Boiled Kidney Beansvs Boiled Collards

13.8%138mg

Calcium

214%2136mg

138 mgvs2136 mg

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

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94%0.85mg

Copper

86%0.77mg

0.85 mgvs0.77 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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109%8.74mg

Iron

214%17mg

8.74 mgvs17 mg

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

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39.4%165mg

Magnesium

75.8%318mg

165 mgvs318 mg

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

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73.6%1.7mg

Manganese

336%7.73mg

1.7 mgvs7.73 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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77.6%543mg

Phosphorus

69.3%485mg

543 mgvs485 mg

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

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47%1594mg

Potassium

52%1773mg

1594 mgvs1773 mg

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

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7.87%4.33μg

Selenium

13.8%7.58μg

4.33 μgvs7.58 μg

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

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0.26%3.94mg

Sodium

15%227mg

3.94 mgvs227 mg

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

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35.8%3.94mg

Zinc

31.7%3.5mg

3.94 mgvs3.5 mg

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

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7.12%264g

Water

37%1366g

264 gvs1366 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Boiled Collards:

Boiled All Types Kidney Beans have 2.1 times more Vitamin B9 than Boiled and Drained Collards.
While Boiled and Drained Collards contain 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.
Both Boiled All Types Kidney Beans and Boiled and Drained Collards have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Collards:

Boiled and Drained Collards contain 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 All Types Kidney Beans and Boiled and Drained Collards have similar amounts of Copper, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Collards contain 5.5 times more Fat, 2.1 times more Omega 3, 2.5 times more Omega 6, 4.8 times more Sugars and 2.4 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Collards have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Boiled Collards

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Collards?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: