Nutrient Comparison: Mustard Greens VS Boiled Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Mustard Greens versus 14 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Mustard Greens vs Boiled Royal Red Kidney Beans:
- 14 ounces of Mustard Greens have more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 58.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
- While 14 oz of Boiled Royal Red Kidney Beans contain 6.2 times more Vitamin B9 than Raw Mustard Greens.
- Both Mustard Greens and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
- 14 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Mustard Greens as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Mustard Greens vs Boiled Royal Red Kidney Beans:
- 14 ounces of Mustard Greens have 2.6 times more Calcium and 1.4 times more Water than Boiled Royal Red Kidney Beans.
- While 14 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Selenium and 3.6 times more Zinc than Raw Mustard Greens.
- Both Mustard Greens and Boiled Royal Red Kidney Beans contain similar levels of Potassium per 14 ounces.
- 14 ounces of Mustard Greens lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled Royal Red Kidney Beans contain 4.6 times more Energy, 3.2 times more Omega 3, 4.7 times more Carbohydrate, 2.9 times more Fiber and 3.3 times more Protein than Raw Mustard Greens.
- 14 ounces of Mustard Greens provide inadequate amounts of Energy and Omega 3
- Both Raw Mustard Greens as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.