Lets compare vitamin content per 14 ounces of Boiled Escarole vs Canned Kidney Beans:
Boiled and Drained Escarole without Salt has 1.2 times more Vitamin B2, 6 times more Vitamin B5, 2.2 times more Vitamin B9, 2.8 times more Vitamin C, 20 times more Vitamin E and 51.7 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 4.6 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Escarole vs Canned Kidney Beans:
Boiled and Drained Escarole without Salt has 1.4 times more Calcium, 2.3 times more Manganese, 1.5 times more Zinc and 1.2 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.1 times more Phosphorus, 4.5 times more Selenium and 15.6 times more Sodium than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned All Types Kidney Beans contain 5.6 times more Energy, 6.8 times more Omega 3, 4.7 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.