Nutrient Comparison: Red Kidney Beans VS Boiled Kale per 7 oz
Compare the macro and micronutrient content in 7 oz of Red 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 Red Kidney Beans vs Boiled Kale:
- 7 ounces of Red Kidney Beans have 9.7 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain more Vitamin A, 4 times more Vitamin C, 7.7 times more Vitamin E and 74.7 times more Vitamin K than Raw Red Kidney Beans.
- 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Red 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 Red Kidney Beans vs Boiled Kale:
- 7 ounces of Red Kidney Beans have 10.4 times more Copper, 8 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 9.7 times more Phosphorus, 9.4 times more Potassium, 3.6 times more Selenium and 10.3 times more Zinc than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 1.8 times more Calcium and 7.6 times more Water than Raw Red Kidney Beans.
- 7 ounces of Boiled Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Red Kidney Beans have 9.4 times more Energy, 11.6 times more Carbohydrate, 1.7 times more Sugars, 3.8 times more Fiber and 7.7 times more Protein than Boiled Kale.
- Both Red Kidney Beans and Boiled Kale offer comparable quantities of Omega 3 per seven ounces.
- 7 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Raw Red Kidney Beans as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in seven ounces.