Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids 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 Red Kidney Beans with Liquids vs Kale:
- 14 oz of Raw Kale contain more Vitamin A, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 116.8 times more Vitamin C, 33 times more Vitamin E and 95 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Kale provide similar amounts of Vitamin B1 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 Raw 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 Kale:
- 14 ounces of Canned Red Kidney Beans with Liquids have 2.8 times more Copper, 1.9 times more Phosphorus, 1.2 times more Selenium, 4.8 times more Sodium and 1.6 times more Zinc than Kale.
- While 14 oz of Raw Kale contain 8.8 times more Calcium, 1.3 times more Iron, 3.2 times more Manganese and 1.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Kale contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of 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, 3.4 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Protein than Kale.
- While 14 oz of Raw Kale contain 7.4 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Kale offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Kale provide inadequate amounts of Energy
- Both Canned Red Kidney Beans Solids and Liquids as well as Raw Kale provide inadequate amounts of Omega 6 in 14 ounces.