Nutrient Comparison: California Red Kidney Beans VS Boiled Escarole per 7 oz
Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Escarole:
- 7 ounces of California Red Kidney Beans have 9 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 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 Escarole.
- While 7 oz of Boiled and Drained Escarole without Salt contain more Vitamin A than Raw California Red Kidney Beans.
- Both California Red Kidney Beans and Boiled Escarole provide similar amounts of Vitamin B5 per seven ounces.
- 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
- 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- Both Raw California Red Kidney Beans as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Escarole:
- 7 ounces of California Red Kidney Beans have 4.2 times more Calcium, 12.6 times more Copper, 13 times more Iron, 12.3 times more Magnesium, 2.6 times more Manganese, 18.4 times more Phosphorus, 6.1 times more Potassium, 16 times more Selenium and 3.7 times more Zinc than Boiled Escarole.
- While 7 oz of Boiled and Drained Escarole without Salt contain 8 times more Water than Raw California Red Kidney Beans.
- 7 ounces of Boiled Escarole lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of California Red Kidney Beans have 22 times more Energy, 7 times more Omega 3, 19.5 times more Carbohydrate, 8.9 times more Fiber and 21.2 times more Protein than Boiled Escarole.
- 7 ounces of Boiled Escarole provide inadequate amounts of Energy and Omega 3
- Both Raw California Red Kidney Beans as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 6 in seven ounces.