Nutrient Comparison: Cooked Malabar Spinach VS California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Malabar Spinach versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Malabar Spinach vs California Red Kidney Beans:
- 14 ounces of Cooked Malabar Spinach have more Vitamin A and 1.3 times more Vitamin C than California Red Kidney Beans.
- While 14 oz of Raw California Red Kidney Beans contain 5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked Malabar Spinach.
- 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
- Both Cooked Malabar Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Malabar Spinach vs California Red Kidney Beans:
- 14 ounces of Cooked Malabar Spinach have 5 times more Sodium and 7.9 times more Water than California Red Kidney Beans.
- While 14 oz of Raw California Red Kidney Beans contain 1.6 times more Calcium, 9.9 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 11.3 times more Phosphorus, 5.8 times more Potassium, 3.6 times more Selenium and 8.5 times more Zinc than Cooked Malabar Spinach.
- 14 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw California Red Kidney Beans contain 14.3 times more Energy, 22.1 times more Carbohydrate, 11.9 times more Fiber and 8.2 times more Protein than Cooked Malabar Spinach.
- 14 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy