Nutrient Comparison: Red Kidney Beans VS Boiled Escarole per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Boiled Escarole:
- 14 ounces of Red Kidney Beans have 10.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.8 times more Vitamin B3, 24.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Escarole.
- While 14 oz of Boiled and Drained Escarole without Salt contain more Vitamin A, 1.9 times more Vitamin E and 37.8 times more Vitamin K than Raw Red Kidney Beans.
- Both Red Kidney Beans and Boiled Escarole provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
- 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- Both Raw Red Kidney Beans as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Boiled Escarole:
- 14 ounces of Red Kidney Beans have 1.8 times more Calcium, 8 times more Copper, 9.3 times more Iron, 10.6 times more Magnesium, 2.9 times more Manganese, 18.5 times more Phosphorus, 5.5 times more Potassium, 16 times more Selenium and 4 times more Zinc than Boiled Escarole.
- While 14 oz of Boiled and Drained Escarole without Salt contain 8 times more Water than Raw Red Kidney Beans.
- 14 ounces of Boiled Escarole lack sufficient amounts of Selenium
- Both Raw Red Kidney Beans as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Fluoride in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 22.5 times more Energy, 29.8 times more Omega 3, 20 times more Carbohydrate, 9.1 times more Sugars, 5.4 times more Fiber and 19.6 times more Protein than Boiled Escarole.
- 14 ounces of Boiled Escarole provide inadequate amounts of Energy and Omega 3
- Both Raw Red Kidney Beans as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 6 in 14 ounces.