Nutrient Comparison: Royal Red Kidney Beans VS Boiled Mustard Greens per 14 oz
Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans 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 Royal Red Kidney Beans vs Boiled Mustard Greens:
- 14 ounces of Royal Red Kidney Beans have 9.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4.9 times more Vitamin B3, 6.5 times more Vitamin B5, 4 times more Vitamin B6 and 43.7 times more Vitamin B9 than Boiled Mustard Greens.
- While 14 oz of Boiled and Drained Mustard Greens contain more Vitamin A and 5.6 times more Vitamin C than Raw Royal Red Kidney Beans.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Royal Red Kidney Beans 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 Royal Red Kidney Beans vs Boiled Mustard Greens:
- 14 ounces of Royal Red Kidney Beans have 6.8 times more Copper, 10 times more Iron, 10.6 times more Magnesium, 9.7 times more Phosphorus, 8.3 times more Potassium, 5.3 times more Selenium and 12.1 times more Zinc than Boiled Mustard Greens.
- While 14 oz of Boiled and Drained Mustard Greens contain 7.7 times more Water than Raw Royal Red Kidney Beans.
- Both Royal Red Kidney Beans and Boiled Mustard Greens contain similar levels of Calcium per 14 ounces.
- 14 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Royal Red Kidney Beans have 12.7 times more Energy, 6.9 times more Omega 3, 12.9 times more Carbohydrate, 12.5 times more Fiber and 9.9 times more Protein than Boiled Mustard Greens.
- 14 ounces of Boiled Mustard Greens provide inadequate amounts of Energy and Omega 3
- Both Raw Royal Red Kidney Beans as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 6 in 14 ounces.