Nutrient Comparison: Boiled Escarole VS Canned Red Kidney Beans with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Escarole versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Escarole vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Boiled Escarole have more Vitamin A, 6.4 times more Vitamin B5, 3.4 times more Vitamin B9, 4.1 times more Vitamin C, 20 times more Vitamin E and 51.7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 5 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
- Both Boiled Escarole and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Boiled and Drained Escarole without Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Escarole vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Boiled Escarole have 1.6 times more Calcium, 1.3 times more Manganese and 1.2 times more Water than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 4.8 times more Phosphorus, 5.5 times more Selenium and 13.5 times more Sodium than Boiled and Drained Escarole without Salt.
- Both Boiled Escarole and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Zinc per 14 ounces.
- 14 ounces of Boiled Escarole lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Red Kidney Beans Solids and Liquids contain 5.4 times more Energy, 4.3 times more Omega 3, 4.8 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Boiled and Drained Escarole without Salt.
- 14 ounces of Boiled Escarole provide inadequate amounts of Energy and Omega 3
- Both Boiled and Drained Escarole without Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.