Nutrient Comparison: Canned Kidney Beans VS Boiled Kale with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Boiled Kale with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Kale with Salt:
- 14 ounces of Canned Kidney Beans have 1.8 times more Vitamin B1 than Boiled Kale with Salt.
- While 14 oz of Boiled and Drained Kale with Salt contain 2.7 times more Vitamin B2, 1.8 times more Vitamin B9, 14.8 times more Vitamin C, 80.5 times more Vitamin E and 102.1 times more Vitamin K than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Kale with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- Both Canned All Types Kidney Beans as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Kale with Salt:
- 14 ounces of Canned Kidney Beans have 2 times more Copper, 1.4 times more Iron, 2.1 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Boiled Kale with Salt.
- While 14 oz of Boiled and Drained Kale with Salt contain 4.4 times more Calcium and 3.2 times more Manganese than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Kale with Salt contain similar levels of Magnesium, Sodium and Water per 14 ounces.
- Both Canned All Types Kidney Beans as well as Boiled and Drained Kale with Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 1.9 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 1.8 times more Protein than Boiled Kale with Salt.
- While 14 oz of Boiled and Drained Kale with Salt contain 4 times more Omega 3 than Canned All Types Kidney Beans.
- 14 ounces of Boiled Kale with Salt provide inadequate amounts of Energy
- Both Canned All Types Kidney Beans as well as Boiled and Drained Kale with Salt provide inadequate amounts of Omega 6 in 14 ounces.