Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Boiled Kale:
- 14 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B9, 22.3 times more Vitamin C, 80.5 times more Vitamin E and 102.1 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Kale provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Boiled Kale:
- 14 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.8 times more Potassium, 1.2 times more Selenium, 16 times more Sodium and 2.3 times more Zinc than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 5.2 times more Calcium and 1.9 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Kale contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Boiled Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Red Kidney Beans with Liquids have 2.3 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 7.3 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Kale offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in 14 ounces.