Lets compare vitamin content per 7 ounces of Medjool Dates vs Canned Kidney Beans:
Medjool Dates have 3.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Medjool Dates.
Both Medjool Dates and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
Both Medjool Dates as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Medjool Dates vs Canned Kidney Beans:
Medjool Dates have 1.9 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 2.9 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Iron, 1.5 times more Phosphorus, 296 times more Sodium and 3.7 times more Water than Medjool Dates.
Both Medjool Dates and Canned All Types Kidney Beans have similar amounts of Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Medjool Dates have 3.3 times more Energy, 5.2 times more Carbohydrate, 35.9 times more Sugars, more Fructose and 1.6 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Protein than Medjool Dates.
Both Medjool Dates as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.