Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Mustard Greens per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Boiled Mustard Greens 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 Mustard Greens:
- 14 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin B1 and 2.6 times more Vitamin B9 than Boiled Mustard Greens.
- While 14 oz of Boiled and Drained Mustard Greens contain more Vitamin A, 31.6 times more Vitamin C, 89 times more Vitamin E and 144.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Mustard Greens provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 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 Mustard Greens 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 Mustard Greens:
- 14 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 28.4 times more Sodium and 2.8 times more Zinc than Boiled Mustard Greens.
- While 14 oz of Boiled and Drained Mustard Greens contain 4.1 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Mustard Greens contain similar levels of Copper and Water per 14 ounces.
- 14 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Red Kidney Beans with Liquids have 3.1 times more Energy, 2.3 times more Omega 3, 3.3 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Boiled Mustard Greens.
- 14 ounces of Boiled Mustard Greens provide inadequate amounts of Energy and Omega 3
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 6 in 14 ounces.