Nutrient Comparison: Canned Kidney Beans VS Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Kale:
- 14 oz of Raw Kale contain 6.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 77.8 times more Vitamin C, 33 times more Vitamin E and 95 times more Vitamin K than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Kale provide similar amounts of Vitamin B1 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 Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Kale:
- 14 ounces of Canned Kidney Beans have 2.5 times more Copper, 1.6 times more Phosphorus and 5.6 times more Sodium than Kale.
- While 14 oz of Raw Kale contain 7.5 times more Calcium, 1.4 times more Iron, 5.5 times more Manganese and 1.5 times more Potassium than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Kale contain similar levels of Magnesium, Zinc and Water per 14 ounces.
- Both Canned All Types Kidney Beans as well as Raw Kale lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 2.4 times more Energy, 3.3 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Protein than Kale.
- While 14 oz of Raw Kale contain 4.6 times more Omega 3 than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Kale offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Kale provide inadequate amounts of Energy
- Both Canned All Types Kidney Beans as well as Raw Kale provide inadequate amounts of Omega 6 in 14 ounces.