Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cooked Frozen Mustard Greens:
Canned All Types Kidney Beans have 2.9 times more Vitamin B1, 1.6 times more Vitamin B3 and 8.6 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 11.5 times more Vitamin C, 67.5 times more Vitamin E and 81.7 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B2 per 7 oz.
Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Cooked Frozen Mustard Greens:
Canned All Types Kidney Beans have 2.3 times more Copper, 2.1 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 11.8 times more Sodium and 2.3 times more Zinc than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 3 times more Calcium and 1.8 times more Manganese than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Frozen Mustard Greens have similar amounts of Iron and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans have 4.4 times more Energy, 3.7 times more Omega 3, 4.7 times more Carbohydrate, 5.8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Boiled and Drained Frozen Mustard Greens.
Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.