Nutrient Comparison: Boiled Kale VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Kale 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 Kale vs Royal Red Kidney Beans:
- 14 ounces of Boiled Kale have more Vitamin A and 4 times more Vitamin C than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 6.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 6 times more Vitamin B9 than Boiled and Drained Kale.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Boiled and Drained Kale 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 Kale vs Royal Red Kidney Beans:
- 14 ounces of Boiled Kale have 7.5 times more Water than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 14.9 times more Copper, 10.4 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 9.7 times more Phosphorus, 9.3 times more Potassium, 3.6 times more Selenium and 9.9 times more Zinc than Boiled and Drained Kale.
- Both Boiled Kale and Royal Red Kidney Beans contain similar levels of Calcium per 14 ounces.
- 14 ounces of Boiled Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Kale have 2.4 times more Omega 3 than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 9.1 times more Energy, 11 times more Carbohydrate, 6.2 times more Fiber and 8.6 times more Protein than Boiled and Drained Kale.
- 14 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Boiled and Drained Kale as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.