Nutrient Comparison: Kale VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Kale versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Kale vs Boiled Red Kidney Beans:
- 14 ounces of Kale have more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Kale.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Raw Kale as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Kale vs Boiled Red Kidney Beans:
- 14 ounces of Kale have 9.1 times more Calcium, 1.9 times more Manganese, 26.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 4.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Raw Kale.
- Both Kale and Boiled Red Kidney Beans contain similar levels of Potassium per 14 ounces.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Kale have 2.3 times more Omega 3 than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 3.6 times more Energy, 5.2 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Raw Kale.
- 14 ounces of Kale provide inadequate amounts of Energy
- Both Raw Kale as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.