Nutrient Comparison: Red Kidney Beans VS Boiled Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Boiled Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Boiled Mustard Spinach:
- 14 ounces of Red Kidney Beans have 14.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain more Vitamin A and 14.4 times more Vitamin C than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Red Kidney Beans as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Boiled Mustard Spinach:
- 14 ounces of Red Kidney Beans have 14 times more Copper, 8.4 times more Iron, 19.7 times more Magnesium, 4.1 times more Manganese, 22.6 times more Phosphorus, 4.8 times more Potassium, 5.3 times more Selenium and 25.4 times more Zinc than Boiled Mustard Spinach.
- While 14 oz of Boiled and Drained Mustard Spinach contain 1.9 times more Calcium and 8 times more Water than Raw Red Kidney Beans.
- 14 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 21.1 times more Energy, 21.9 times more Carbohydrate, 7.6 times more Fiber and 13.3 times more Protein than Boiled Mustard Spinach.
- 14 ounces of Boiled Mustard Spinach provide inadequate amounts of Energy