Lets compare vitamin content per 7 ounces of Okra vs Canned Kidney Beans:
Raw Okra has 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9, 19.2 times more Vitamin C, 13.5 times more Vitamin E and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Raw Okra and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
Both Raw 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 Okra vs Canned Kidney Beans:
Raw Okra has 2.4 times more Calcium, 2.1 times more Magnesium, 4.7 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.9 times more Iron, 1.5 times more Phosphorus, 1.3 times more Selenium and 42.3 times more Sodium than Raw Okra.
Both Raw Okra and Canned All Types Kidney Beans have similar amounts of Copper and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans contain 2.5 times more Energy, 82 times more Omega 3, 1.9 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Raw Okra.
Both Raw Okra as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.