Nutrient Comparison: Boiled Red Kidney Beans VS Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Mustard Spinach:
- 14 ounces of Boiled Red Kidney Beans have 2.4 times more Vitamin B1 and 1.2 times more Vitamin B5 than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 108.3 times more Vitamin C than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Mustard Spinach provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Boiled Red Kidney Beans as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Mustard Spinach:
- 14 ounces of Boiled Red Kidney Beans have 3.2 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Selenium and 6.3 times more Zinc than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 7.5 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Mustard Spinach contain similar levels of Manganese and Potassium per 14 ounces.
- 14 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have 5.8 times more Energy, 6.2 times more Omega 3, 5.8 times more Carbohydrate, 2.6 times more Fiber and 3.9 times more Protein than Mustard Spinach.
- 14 ounces of Mustard Spinach provide inadequate amounts of Energy and Omega 3
- Both Boiled Red Kidney Beans as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 14 ounces.