Nutrient Comparison: Boiled Escarole VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Escarole versus 14 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Escarole vs Royal Red Kidney Beans:
- 14 ounces of Boiled Escarole have more Vitamin A than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 6.6 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3, 24.8 times more Vitamin B6, 5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Escarole without Salt.
- Both Boiled Escarole and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Boiled and Drained Escarole without Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Escarole vs Royal Red Kidney Beans:
- 14 ounces of Boiled Escarole have 7.9 times more Water than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 2.8 times more Calcium, 11.5 times more Copper, 12.1 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 3.9 times more Zinc than Boiled and Drained Escarole without Salt.
- 14 ounces of Boiled Escarole lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Royal Red Kidney Beans contain 21.9 times more Energy, 12.7 times more Omega 3, 19 times more Carbohydrate, 8.9 times more Fiber and 22 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.