Lets compare vitamin content per 100 grams of Boiled Kale vs Canned Kidney Beans:
Boiled and Drained Kale has 2.7 times more Vitamin B2, 1.2 times more Vitamin B5, 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.
While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 than Boiled and Drained Kale.
Both Boiled and Drained Kale and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
Both Boiled and Drained Kale as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Kale vs Canned Kidney Beans:
Boiled and Drained Kale has 4.4 times more Calcium and 3.2 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 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 and Drained Kale.
Both Boiled and Drained Kale and Canned All Types Kidney Beans have similar amounts of Magnesium, Selenium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled and Drained Kale has 2 times more Fat, 4.5 times more Omega 3 and 2.7 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Boiled and Drained Kale.
Both Boiled and Drained Kale and Canned All Types Kidney Beans have similar amounts of Fiber per 100 g.
Both Boiled and Drained Kale as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.