Comparing Nutrients in 5 ounces KaleVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Kalevs California Red Kidney Beans

1.7%49.6kcal

Energy

16%468kcal

49.6 kcalvs468 kcal

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

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2.18%2.1g

Fat

0.37%0.35g

2.1 gvs0.35 g

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

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0.79%0.25g

Saturated Fat

0.16%0.051g

0.25 gvs0.051 g

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

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33.5%0.54g

Omega 3

7.44%0.12g

0.54 gvs0.12 g

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

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2.43%0.41g

Omega 6

0.45%0.077g

0.41 gvs0.077 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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4.8%6.27g

Carbohydrate

65.2%84.8g

6.27 gvs84.8 g

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

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1.94%1.4g

Sugars

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

1.4 gvsNA g

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

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0.8%0.58g

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]

0.58 gvsNA g

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

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%0.57g

Glucose

0.57 gvsNA g

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

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%0.26g

Sucrose

0.26 gvsNA g

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

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15.3%5.8g

Fiber

93%35.3g

5.8 gvs35.3 g

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

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7.4%4.14g

Protein

61.7%34.5g

4.14 gvs34.5 g

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

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Vitamins

Kalevs California Red Kidney Beans

38%342μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

342 μgvs0 μg

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

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13.3%0.16mg

Vitamin B1

62.5%0.75mg

Thiamine

0.16 mgvs0.75 mg

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

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38%0.49mg

Vitamin B2

24%0.31mg

Riboflavin

0.49 mgvs0.31 mg

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

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10.5%1.67mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs2.9 mg

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

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10.5%0.52mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.52 mgvs1.1 mg

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

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16%0.21mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.21 mgvs0.56 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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22%88μg

Vitamin B9

140%558μg

Folates and Folic Acid

88 μgvs558 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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147%132mg

Vitamin C

7.1%6.38mg

Ascorbic acid

132 mgvs6.38 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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6.24%0.94mg

Vitamin E

Tocopherols and Tocotrienols

0.94 mgvsNA mg

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

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460%552μg

Vitamin K

Phytomenadione or phylloquinone

552 μgvsNA μg

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

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Minerals

Kalevs California Red Kidney Beans

36%360mg

Calcium

27.6%276mg

360 mgvs276 mg

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

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8.35%0.075mg

Copper

173%1.56mg

0.075 mgvs1.56 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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28.3%2.27mg

Iron

166%13.3mg

2.27 mgvs13.3 mg

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

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11%46.8mg

Magnesium

54%227mg

46.8 mgvs227 mg

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

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56.7%1.3mg

Manganese

61.6%1.4mg

1.3 mgvs1.4 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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11%78mg

Phosphorus

82%574mg

78 mgvs574 mg

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

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14.5%493mg

Potassium

62%2112mg

493 mgvs2112 mg

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

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2.3%1.28μg

Selenium

8.25%4.54μg

1.28 μgvs4.54 μg

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

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5%75mg

Sodium

1.04%15.6mg

75 mgvs15.6 mg

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

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5.03%0.55mg

Zinc

33%3.6mg

0.55 mgvs3.6 mg

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

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3.43%127g

Water

0.45%16.7g

127 gvs16.7 g

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

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Lets compare vitamin content per 5 ounces of Kale vs California Red Kidney Beans:

Raw Kale has more Vitamin A, 1.6 times more Vitamin B2 and 20.8 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.7 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Kale.
Both Raw Kale as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kale vs California Red Kidney Beans:

Raw Kale has 1.3 times more Calcium, 4.8 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 20.8 times more Copper, 5.8 times more Iron, 4.8 times more Magnesium, 7.4 times more Phosphorus, 4.3 times more Potassium, 3.6 times more Selenium and 6.5 times more Zinc than Raw Kale.
Both Raw Kale and Raw California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Kale has 6 times more Fat, 4.5 times more Omega 3 and 5.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9.4 times more Energy, 13.5 times more Carbohydrate, 6.1 times more Fiber and 8.3 times more Protein than Raw Kale.
Both Raw Kale as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

KaleVS Boiled KaleCalifornia Red Kidney BeansVS Boiled KaleKaleVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces KaleVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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