Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Kale:
Canned All Types Kidney Beans have 1.8 times more Vitamin B1 than Boiled and Drained Kale.
While Boiled and Drained Kale contains 2.7 times more Vitamin B2, 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.
Both Canned All Types Kidney Beans and Boiled and Drained Kale have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
Both Canned All Types Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Kale:
Canned All Types Kidney Beans have 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.
While Boiled and Drained Kale contains 4.4 times more Calcium and 3.2 times more Manganese than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Kale have similar amounts of Magnesium, Selenium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans have 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.
While Boiled and Drained Kale contains 2 times more Fat, 4.5 times more Omega 3 and 2.7 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Kale have similar amounts of Fiber per 7 oz.
Both Canned All Types Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.