Lets compare vitamin content per 7 ounces of Cooked Frozen Okra vs Canned Kidney Beans:
Boiled and Drained Frozen Okra has 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9, 8 times more Vitamin C, 16 times more Vitamin E and 11.7 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1 and 2 times more Vitamin B6 than Boiled and Drained Frozen Okra.
Both Boiled and Drained Frozen Okra as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Frozen Okra vs Canned Kidney Beans:
Boiled and Drained Frozen Okra has 2.2 times more Calcium, 1.5 times more Magnesium and 5 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.8 times more Copper, 2.3 times more Iron, 2.4 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 98.7 times more Sodium than Boiled and Drained Frozen Okra.
Both Boiled and Drained Frozen Okra and Canned All Types Kidney Beans have similar amounts of Zinc and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Frozen Okra has 1.6 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Energy, 82 times more Omega 3, 2.3 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Boiled and Drained Frozen Okra.
Both Boiled and Drained Frozen Okra as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.