Comparing Nutrients in 7 ounces CollardsVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Canned Kidney Beans

25%

69%

7 oz ▼

Macro Nutrients

Collardsvs Canned Kidney Beans

2.2%63.5kcal

Energy

5.75%167kcal

63.5 kcalvs167 kcal

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

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1.25%1.2g

Fat

1.23%1.2g

1.2 gvs1.2 g

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

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0.34%0.11g

Saturated Fat

0.87%0.28g

0.11 gvs0.28 g

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

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13.4%0.21g

Omega 3

10%0.16g

0.21 gvs0.16 g

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

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0.96%0.16g

Omega 6

1.24%0.21g

0.16 gvs0.21 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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8.27%10.8g

Carbohydrate

22%28.8g

10.8 gvs28.8 g

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

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1.26%0.91g

Sugars

5.06%3.67g

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

0.91 gvs3.67 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%3.67g

NA gvs3.67 g

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

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21%7.94g

Fiber

22.5%8.53g

7.94 gvs8.53 g

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

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10.7%6g

Protein

18.5%10.4g

6 gvs10.4 g

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

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Vitamins

Collardsvs Canned Kidney Beans

55.3%498μg

Vitamin A

RAE, retinol activity equivalents

498 μgvsNA μg

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

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8.93%0.11mg

Vitamin B1

19%0.23mg

Thiamine

0.11 mgvs0.23 mg

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

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20%0.26mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.26 mgvs0.1 mg

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

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9.2%1.47mg

Vitamin B3

5.1%0.82mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.82 mg

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

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10.6%0.53mg

Vitamin B5

5.48%0.27mg

Pantothenic acid

0.53 mgvs0.27 mg

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

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25%0.33mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.33 mgvs0.15 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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64%256μg

Vitamin B9

18%71.4μg

Folates and Folic Acid

256 μgvs71.4 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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78%70mg

Vitamin C

2.65%2.4mg

Ascorbic acid

70 mgvs2.4 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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30%4.5mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

4.5 mgvs0.04 mg

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

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723%867μg

Vitamin K

6.8%8.14μg

Phytomenadione or phylloquinone

867 μgvs8.14 μg

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

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Minerals

Collardsvs Canned Kidney Beans

46%460mg

Calcium

6.75%67.5mg

460 mgvs67.5 mg

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

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10%0.091mg

Copper

29.8%0.27mg

0.091 mgvs0.27 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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11.7%0.93mg

Iron

29%2.32mg

0.93 mgvs2.32 mg

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

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12.8%53.6mg

Magnesium

12.8%53.6mg

53.6 mgvs53.6 mg

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

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56.8%1.3mg

Manganese

14.5%0.33mg

1.3 mgvs0.33 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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7.1%49.6mg

Phosphorus

25.5%179mg

49.6 mgvs179 mg

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

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12.4%423mg

Potassium

14%470mg

423 mgvs470 mg

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

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4.7%2.58μg

Selenium

3.25%1.8μg

2.58 μgvs1.8 μg

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

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2.25%33.7mg

Sodium

39%587mg

33.7 mgvs587 mg

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

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3.8%0.42mg

Zinc

8.3%0.91mg

0.42 mgvs0.91 mg

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

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4.8%178g

Water

4.2%155g

178 gvs155 g

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

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Lets compare vitamin content per 7 ounces of Collards vs Canned Kidney Beans:

Raw Collards have 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 3.6 times more Vitamin B9, 29.4 times more Vitamin C, 113 times more Vitamin E and 106.6 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.1 times more Vitamin B1 than Raw Collards.
Both Raw Collards as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Collards vs Canned Kidney Beans:

Raw Collards have 6.8 times more Calcium, 3.9 times more Manganese and 1.4 times more Selenium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Copper, 2.5 times more Iron, 3.6 times more Phosphorus, 17.4 times more Sodium and 2.2 times more Zinc than Raw Collards.
Both Raw Collards and Canned All Types Kidney Beans have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Collards have 1.3 times more Omega 3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Energy, 2.7 times more Carbohydrate, 4 times more Sugars and 1.7 times more Protein than Raw Collards.
Both Raw Collards and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
Both Raw Collards as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CollardsVS Boiled CollardsCanned Kidney BeansVS Boiled CollardsCollardsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 7 ounces CollardsVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: