Nutrient Comparison: Canned Kidney Beans VS Boiled Kale per 7 oz
Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Kale:
- 7 ounces of Canned Kidney Beans have 1.8 times more Vitamin B1 than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 2.7 times more Vitamin B2, 1.8 times more Vitamin B9, 14.8 times more Vitamin C, 80.5 times more Vitamin E and 102.1 times more Vitamin K than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Kale provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
- 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- Both Canned All Types Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Kale:
- 7 ounces of Canned Kidney Beans have 2 times more Copper, 1.4 times more Iron, 2.1 times more Phosphorus, 1.6 times more Potassium, 18.5 times more Sodium and 1.7 times more Zinc than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 4.4 times more Calcium and 3.2 times more Manganese than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Kale contain similar levels of Magnesium and Water per seven ounces.
- Both Canned All Types Kidney Beans as well as Boiled and Drained Kale lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Canned Kidney Beans have 2.3 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 4.5 times more Omega 3 than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Kale offer comparable quantities of Fiber per seven ounces.
- 7 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Canned All Types Kidney Beans as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in seven ounces.