Nutrient Comparison: Kale VS Canned Red Kidney Beans with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Kale 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 Kale vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Kale have more Vitamin A, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 116.8 times more Vitamin C, 33 times more Vitamin E and 95 times more Vitamin K than Canned Red Kidney Beans with Liquids.
- Both Kale and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Raw Kale 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 Kale vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Kale have 8.8 times more Calcium, 1.3 times more Iron, 3.2 times more Manganese and 1.3 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.8 times more Copper, 1.9 times more Phosphorus, 4.8 times more Sodium and 1.6 times more Zinc than Raw Kale.
- Both Kale and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Kale have 7.4 times more Omega 3 than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Energy, 3.4 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Protein than Raw Kale.
- Both Kale and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Kale provide inadequate amounts of Energy
- Both Raw Kale as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.