Nutrient Comparison: Boiled California Red Kidney Beans VS Mustard Greens per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Mustard Greens:
- 14 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1 and 6.2 times more Vitamin B9 than Mustard Greens.
- While 14 oz of Raw Mustard Greens contain more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 58.3 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Mustard Greens provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Boiled California Red Kidney Beans as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Mustard Greens:
- 14 ounces of Boiled California Red Kidney Beans have 1.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Selenium and 3.4 times more Zinc than Mustard Greens.
- While 14 oz of Raw Mustard Greens contain 1.7 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Mustard Greens contain similar levels of Potassium per 14 ounces.
- 14 ounces of Mustard Greens lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 4.6 times more Energy, 1.8 times more Omega 3, 4.8 times more Carbohydrate, 2.9 times more Fiber and 3.2 times more Protein than Mustard Greens.
- 14 ounces of Mustard Greens provide inadequate amounts of Energy and Omega 3
- Both Boiled California Red Kidney Beans as well as Raw Mustard Greens provide inadequate amounts of Omega 6 in 14 ounces.