Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Malabar Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Cooked Malabar Spinach 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 Cooked Malabar Spinach:
- 14 oz of Cooked Malabar Spinach contain more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B9 and 7.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Cooked Malabar Spinach provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
- Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Malabar Spinach 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 Cooked Malabar Spinach:
- 14 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Copper, 2.9 times more Phosphorus, 1.2 times more Selenium, 4.7 times more Sodium and 2.1 times more Zinc than Cooked Malabar Spinach.
- While 14 oz of Cooked Malabar Spinach contain 4.3 times more Calcium and 1.6 times more Magnesium than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Cooked Malabar Spinach contain similar levels of Iron, Manganese, Potassium and Water per 14 ounces.
- 14 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Red Kidney Beans with Liquids have 3.5 times more Energy, 5.5 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Cooked Malabar Spinach.
- 14 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy