Comparing Nutrients in 500 calories Cooked Frozen Kale with SaltVS Boiled Kidney Beans

Weight per 500 calories

Cooked Frozen Kale with Salt

1389g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 3.5 times more energy per unit of mass than Boiled Frozen Kale, drained with Salt, which is average in comparison to other foods. Cooked Frozen Kale with Salt having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Kale with Salt or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Kale with Salt

27%

25%

48%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cooked Frozen Kale with Saltvs Boiled Kidney Beans

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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17.3%17g

Fat

2.03%1.97g

17 gvs1.97 g

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

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6.86%2.2g

Saturated Fat

0.9%0.29g

2.2 gvs0.29 g

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

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292%4.67g

Omega 3

42%0.67g

4.67 gvs0.67 g

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

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21%3.6g

Omega 6

2.5%0.43g

3.6 gvs0.43 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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56.6%73.6g

Carbohydrate

69%89.8g

73.6 gvs89.8 g

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

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23%17g

Sugars

1.74%1.26g

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

17 gvs1.26 g

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

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8.05%5.83g

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]

5.83 gvsNA g

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

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%7.5g

Glucose

7.5 gvsNA g

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

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%3.47g

Sucrose

3.47 gvsNA g

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

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84%32g

Fiber

66.3%25g

32 gvs25 g

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

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73%41g

Protein

61%34g

41 gvs34 g

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

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Vitamins

Cooked Frozen Kale with Saltvs Boiled Kidney Beans

225%2028μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2028 μgvs0 μg

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

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73%0.88mg

Vitamin B1

52.5%0.63mg

Thiamine

0.88 mgvs0.63 mg

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

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150%1.94mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.94 mgvs0.23 mg

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

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39.7%6.35mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.35 mgvs2.28 mg

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

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47.2%2.36mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.36 mgvs0.87 mg

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

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67.3%0.88mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.88 mgvs0.47 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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226%903μg

Vitamin B9

128%512μg

Folates and Folic Acid

903 μgvs512 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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275%247mg

Vitamin C

5.25%4.72mg

Ascorbic acid

247 mgvs4.72 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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149%22.4mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

22.4 mgvs0.12 mg

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

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4844%5813μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

5813 μgvs33 μg

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

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Minerals

Cooked Frozen Kale with Saltvs Boiled Kidney Beans

208%2083mg

Calcium

13.8%138mg

2083 mgvs138 mg

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

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103%0.93mg

Copper

94%0.85mg

0.93 mgvs0.85 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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146%11.7mg

Iron

109%8.74mg

11.7 mgvs8.74 mg

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

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82.7%347mg

Magnesium

39.4%165mg

347 mgvs165 mg

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

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327%7.53mg

Manganese

73.6%1.7mg

7.53 mgvs1.7 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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83.3%583mg

Phosphorus

77.6%543mg

583 mgvs543 mg

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

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59%2000mg

Potassium

47%1594mg

2000 mgvs1594 mg

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

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25.3%14μg

Selenium

7.87%4.33μg

14 μgvs4.33 μg

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

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233%3500mg

Sodium

0.26%3.94mg

3500 mgvs3.94 mg

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

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34%3.75mg

Zinc

35.8%3.94mg

3.75 mgvs3.94 mg

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

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33.7%1248g

Water

7.12%264g

1248 gvs264 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 Cooked Frozen Kale with Salt vs Boiled Kidney Beans:

Boiled Frozen Kale, drained with Salt has more Vitamin A, 1.4 times more Vitamin B1, 8.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 52.3 times more Vitamin C, 189.3 times more Vitamin E and 175.8 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled Frozen Kale, drained with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Kale with Salt vs Boiled Kidney Beans:

Boiled Frozen Kale, drained with Salt has 15.1 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 1.3 times more Potassium, 3.2 times more Selenium, 889 times more Sodium and 4.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled Frozen Kale, drained with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Kale, drained with Salt has 8.5 times more Fat, 7.6 times more Saturated Fat, 7 times more Omega 3, 8.4 times more Omega 6, 13.3 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled Frozen Kale, drained with Salt and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled Frozen Kale, drained with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Kale with SaltVS Boiled Kohlrabi with SaltBoiled Kidney BeansVS Boiled Kohlrabi with SaltCooked Frozen Kale with SaltVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Kale with SaltVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Kale with Salt or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: