Lets compare vitamin content per 14 ounces of Boiled Waxgourd vs Canned Kidney Beans:
Boiled and Drained Waxgourd has 8.8 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 51 times more Vitamin B2, 2.3 times more Vitamin B6, 9 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Waxgourd.
Both Boiled and Drained Waxgourd and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
Both Boiled and Drained Waxgourd as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.
Comparing minerals per 14 ounces for Boiled Waxgourd vs Canned Kidney Beans:
Boiled and Drained Waxgourd has 1.3 times more Zinc and 1.2 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.9 times more Calcium, 6.1 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 47.4 times more Potassium, 4.5 times more Selenium and 2.8 times more Sodium than Boiled and Drained Waxgourd.
Comparison of macro-nutrients per 14 ounces:
Canned All Types Kidney Beans contain 6 times more Energy, more Omega 3, 4.8 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 13.1 times more Protein than Boiled and Drained Waxgourd.
Both Boiled and Drained Waxgourd as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.