Comparing Nutrients in 500 calories Mustard GreensVS Boiled Kidney Beans

Weight per 500 calories

Mustard Greens

1852g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 4.7 times more energy per unit of mass than Raw Mustard Greens, which is average in comparison to other foods. Mustard Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Mustard Greensvs 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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8%7.78g

Fat

2.03%1.97g

7.78 gvs1.97 g

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

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0.58%0.19g

Saturated Fat

0.9%0.29g

0.19 gvs0.29 g

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

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21%0.33g

Omega 3

42%0.67g

0.33 gvs0.67 g

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

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2.18%0.37g

Omega 6

2.5%0.43g

0.37 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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66.5%86.5g

Carbohydrate

69%89.8g

86.5 gvs89.8 g

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

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33.7%24.4g

Sugars

1.74%1.26g

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

24.4 gvs1.26 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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156%59.3g

Fiber

66.3%25g

59.3 gvs25 g

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

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95%53g

Protein

61%34g

53 gvs34 g

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

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Vitamins

Mustard Greensvs Boiled Kidney Beans

311%2796μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2796 μgvs0 μg

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

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123%1.5mg

Vitamin B1

52.5%0.63mg

Thiamine

1.5 mgvs0.63 mg

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

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157%2.04mg

Vitamin B2

17.6%0.23mg

Riboflavin

2.04 mgvs0.23 mg

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

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93%15mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

15 mgvs2.28 mg

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

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77.8%3.9mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

3.9 mgvs0.87 mg

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

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256%3.33mg

Vitamin B6

36.3%0.47mg

Pyridoxine

3.33 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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55.6%222μg

Vitamin B9

128%512μg

Folates and Folic Acid

222 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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1440%1296mg

Vitamin C

5.25%4.72mg

Ascorbic acid

1296 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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248%37.2mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

37.2 mgvs0.12 mg

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

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3974%4769μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

4769 μgvs33 μg

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

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Minerals

Mustard Greensvs Boiled Kidney Beans

213%2130mg

Calcium

13.8%138mg

2130 mgvs138 mg

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

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340%3.06mg

Copper

94%0.85mg

3.06 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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380%30.4mg

Iron

109%8.74mg

30.4 mgvs8.74 mg

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

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141%593mg

Magnesium

39.4%165mg

593 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA 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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153%1074mg

Phosphorus

77.6%543mg

1074 mgvs543 mg

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

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209%7111mg

Potassium

47%1594mg

7111 mgvs1594 mg

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

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30.3%16.7μg

Selenium

7.87%4.33μg

16.7 μgvs4.33 μg

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

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24.7%370mg

Sodium

0.26%3.94mg

370 mgvs3.94 mg

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

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42%4.63mg

Zinc

35.8%3.94mg

4.63 mgvs3.94 mg

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

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45.4%1680g

Water

7.12%264g

1680 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 Mustard Greens vs Boiled Kidney Beans:

Raw Mustard Greens have more Vitamin A, 2.4 times more Vitamin B1, 8.9 times more Vitamin B2, 6.5 times more Vitamin B3, 4.5 times more Vitamin B5, 7.1 times more Vitamin B6, 274.4 times more Vitamin C, 315.1 times more Vitamin E and 144.2 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B9 than Raw Mustard Greens.
Both Raw Mustard Greens 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 Mustard Greens vs Boiled Kidney Beans:

Raw Mustard Greens have 15.5 times more Calcium, 3.6 times more Copper, 3.5 times more Iron, 3.6 times more Magnesium, 2 times more Phosphorus, 4.5 times more Potassium, 3.8 times more Selenium, 94.1 times more Sodium and 6.4 times more Water than Boiled All Types Kidney Beans.
Both Raw Mustard Greens and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Mustard Greens have 4 times more Fat, 19.4 times more Sugars, 2.4 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Raw Mustard Greens.
Both Raw Mustard Greens and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Mustard Greens as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mustard GreensVS Boiled Mustard GreensBoiled Kidney BeansVS Boiled Mustard GreensMustard GreensVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Mustard GreensVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: