Comparing Nutrients in 500 calories California Red Kidney BeansVS Boiled Collards

Weight per 500 calories

California Red Kidney Beans

152g

Boiled Collards

1515g

California Red Kidney Beans have 10 times more energy per 100g than Boiled Collards. It has high energy density when compared to other foods. Boiled and Drained Collards having low energy density.

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

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Boiled Collards

27%

16%

57%

500 kcal ▼

Macro Nutrients

California Red 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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0.39%0.38g

Fat

11.2%11g

0.38 gvs11 g

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

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0.17%0.055g

Saturated Fat

2.23%0.71g

0.055 gvs0.71 g

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

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7.95%0.13g

Omega 3

88%1.4g

0.13 gvs1.4 g

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

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0.48%0.082g

Omega 6

6.24%1.06g

0.082 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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69.7%91g

Carbohydrate

66%85.6g

91 gvs85.6 g

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

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Sugars

8.36%6.06g

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

NA 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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99%37.7g

Fiber

159%60.6g

37.7 gvs60.6 g

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

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66%37g

Protein

73.3%41g

37 gvs41 g

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

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Vitamins

California Red 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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66.8%0.8mg

Vitamin B1

50.5%0.61mg

Thiamine

0.8 mgvs0.61 mg

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

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25.5%0.33mg

Vitamin B2

124%1.6mg

Riboflavin

0.33 mgvs1.6 mg

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

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19.5%3.12mg

Vitamin B3

54.5%8.7mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs8.7 mg

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

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23.6%1.2mg

Vitamin B5

66%3.3mg

Pantothenic acid

1.2 mgvs3.3 mg

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

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46.3%0.6mg

Vitamin B6

149%1.94mg

Pyridoxine

0.6 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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149%597μg

Vitamin B9

60.6%242μg

Folates and Folic Acid

597 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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7.58%6.8mg

Vitamin C

306%276mg

Ascorbic acid

6.8 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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Vitamin E

89%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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Vitamin K

5134%6161μg

Phytomenadione or phylloquinone

NA μgvs6161 μg

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

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Minerals

California Red Kidney Beansvs Boiled Collards

29.5%295mg

Calcium

214%2136mg

295 mgvs2136 mg

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

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185%1.67mg

Copper

86%0.77mg

1.67 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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177%14mg

Iron

214%17mg

14 mgvs17 mg

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

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57.7%242mg

Magnesium

75.8%318mg

242 mgvs318 mg

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

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66%1.5mg

Manganese

336%7.73mg

1.5 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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87.7%614mg

Phosphorus

69.3%485mg

614 mgvs485 mg

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

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66.4%2258mg

Potassium

52%1773mg

2258 mgvs1773 mg

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

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8.8%4.85μg

Selenium

13.8%7.58μg

4.85 μgvs7.58 μg

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

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1.1%16.7mg

Sodium

15%227mg

16.7 mgvs227 mg

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

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35%3.86mg

Zinc

31.7%3.5mg

3.86 mgvs3.5 mg

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

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0.48%18g

Water

37%1366g

18 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 California Red Kidney Beans vs Boiled Collards:

Raw California Red Kidney Beans have 1.3 times more Vitamin B1 and 2.5 times more Vitamin B9 than Boiled and Drained Collards.
While Boiled and Drained Collards contain more Vitamin A, 4.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 40.4 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red 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 California Red Kidney Beans vs Boiled Collards:

Raw California Red Kidney Beans have 2.2 times more Copper, 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Collards.
While Boiled and Drained Collards contain 7.2 times more Calcium, 1.3 times more Magnesium, 5.1 times more Manganese, 1.6 times more Selenium, 13.6 times more Sodium and 76.7 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Drained Collards have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Collards contain 28.8 times more Fat, 11.1 times more Omega 3, 13 times more Omega 6 and 1.6 times more Fiber than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Drained Collards have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw California Red 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:

California Red Kidney BeansVS Boiled California Red Kidney BeansBoiled CollardsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Frozen Chopped CollardsBoiled CollardsVS Frozen Chopped Collards

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Boiled Collards

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: