Nutrient Comparison: Boiled Red Kidney Beans VS Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Kale:
- 14 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Kale.
- While 14 oz of Raw Kale contain more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Kale provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Boiled Red Kidney Beans as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Kale:
- 14 ounces of Boiled Red Kidney Beans have 4.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Kale.
- While 14 oz of Raw Kale contain 9.1 times more Calcium, 1.9 times more Manganese, 26.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Kale contain similar levels of Potassium per 14 ounces.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have 3.6 times more Energy, 5.2 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Kale.
- While 14 oz of Raw Kale contain 2.3 times more Omega 3 than Boiled Red Kidney Beans.
- 14 ounces of Kale provide inadequate amounts of Energy
- Both Boiled Red Kidney Beans as well as Raw Kale provide inadequate amounts of Omega 6 in 14 ounces.