Nutrient Comparison: Mustard Spinach VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Mustard Spinach versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Mustard Spinach vs Boiled Red Kidney Beans:
- 14 ounces of Mustard Spinach have more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 108.3 times more Vitamin C than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 2.4 times more Vitamin B1 than Raw Mustard Spinach.
- Both Mustard Spinach and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Mustard Spinach as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Mustard Spinach vs Boiled Red Kidney Beans:
- 14 ounces of Mustard Spinach have 7.5 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 3.2 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Selenium and 6.3 times more Zinc than Raw Mustard Spinach.
- Both Mustard Spinach and Boiled Red Kidney Beans contain similar levels of Manganese and Potassium per 14 ounces.
- 14 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled Red Kidney Beans contain 5.8 times more Energy, 6.2 times more Omega 3, 5.8 times more Carbohydrate, 2.6 times more Fiber and 3.9 times more Protein than Raw Mustard Spinach.
- 14 ounces of Mustard Spinach provide inadequate amounts of Energy and Omega 3
- Both Raw Mustard Spinach as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.