Nutrient Comparison: Cooked Malabar Spinach VS Canned Red Kidney Beans with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Malabar Spinach 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 Cooked Malabar Spinach vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Cooked Malabar Spinach have more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B9 and 7.4 times more Vitamin C than Canned Red Kidney Beans with Liquids.
- Both Cooked Malabar Spinach and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
- Both Cooked Malabar Spinach 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 Cooked Malabar Spinach vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Cooked Malabar Spinach have 4.3 times more Calcium and 1.6 times more Magnesium than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Copper, 2.9 times more Phosphorus, 4.7 times more Sodium and 2.1 times more Zinc than Cooked Malabar Spinach.
- Both Cooked Malabar Spinach and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Manganese, Potassium and Water per 14 ounces.
- 14 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Energy, 5.5 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Cooked Malabar Spinach.
- 14 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy