Nutrient Comparison: Boiled Escarole VS Red Kidney Beans per 5 oz
Compare the macro and micronutrient content in 5 oz of Boiled Escarole versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Boiled Escarole vs Red Kidney Beans:
- 5 ounces of Boiled Escarole have more Vitamin A, 1.9 times more Vitamin E and 37.8 times more Vitamin K than Red Kidney Beans.
- While 5 oz of Raw Red Kidney Beans contain 10.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.8 times more Vitamin B3, 24.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Escarole without Salt.
- Both Boiled Escarole and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
- 5 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
- Both Boiled and Drained Escarole without Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Boiled Escarole vs Red Kidney Beans:
- 5 ounces of Boiled Escarole have 8 times more Water than Red Kidney Beans.
- While 5 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 8 times more Copper, 9.3 times more Iron, 10.6 times more Magnesium, 2.9 times more Manganese, 18.5 times more Phosphorus, 5.5 times more Potassium, 16 times more Selenium and 4 times more Zinc than Boiled and Drained Escarole without Salt.
- 5 ounces of Boiled Escarole lack sufficient amounts of Selenium
- Both Boiled and Drained Escarole without Salt as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Raw Red Kidney Beans contain 22.5 times more Energy, 29.8 times more Omega 3, 20 times more Carbohydrate, 9.1 times more Sugars, 5.4 times more Fiber and 19.6 times more Protein than Boiled and Drained Escarole without Salt.
- 5 ounces of Boiled Escarole provide inadequate amounts of Energy and Omega 3
- Both Boiled and Drained Escarole without Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.