Nutrient Comparison: Boiled Mustard Greens VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Mustard Greens 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 Boiled Mustard Greens vs Royal Red Kidney Beans:
- 14 ounces of Boiled Mustard Greens have more Vitamin A and 5.6 times more Vitamin C than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 9.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4.9 times more Vitamin B3, 6.5 times more Vitamin B5, 4 times more Vitamin B6 and 43.7 times more Vitamin B9 than Boiled and Drained Mustard Greens.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Boiled and Drained Mustard Greens 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 Boiled Mustard Greens vs Royal Red Kidney Beans:
- 14 ounces of Boiled Mustard Greens have 7.7 times more Water than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 6.8 times more Copper, 10 times more Iron, 10.6 times more Magnesium, 9.7 times more Phosphorus, 8.3 times more Potassium, 5.3 times more Selenium and 12.1 times more Zinc than Boiled and Drained Mustard Greens.
- Both Boiled Mustard Greens and Royal Red Kidney Beans contain similar levels of Calcium per 14 ounces.
- 14 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Royal Red Kidney Beans contain 12.7 times more Energy, 6.9 times more Omega 3, 12.9 times more Carbohydrate, 12.5 times more Fiber and 9.9 times more Protein than Boiled and Drained Mustard Greens.
- 14 ounces of Boiled Mustard Greens provide inadequate amounts of Energy and Omega 3
- Both Boiled and Drained Mustard Greens as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.