Nutrient Comparison: Kale VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Kale vs Royal Red Kidney Beans:
- 14 ounces of Kale have more Vitamin A, 1.4 times more Vitamin B2 and 20.8 times more Vitamin C than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 3.5 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Kale.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw 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 Kale vs Royal Red Kidney Beans:
- 14 ounces of Kale have 1.9 times more Calcium, 4.1 times more Sodium and 7.5 times more Water than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 18.9 times more Copper, 5.4 times more Iron, 4.2 times more Magnesium, 7.4 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Selenium and 6.8 times more Zinc than Raw Kale.
- Both Kale and Royal Red Kidney Beans contain similar levels of Manganese per 14 ounces.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Kale have 2.5 times more Omega 3 than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 9.4 times more Energy, 13.2 times more Carbohydrate, 6.1 times more Fiber and 8.7 times more Protein than Raw Kale.
- 14 ounces of Kale provide inadequate amounts of Energy
- Both Raw Kale as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.