Lets compare vitamin content per 7 ounces of Boiled Escarole vs California Red Kidney Beans:
Boiled and Drained Escarole without Salt has more Vitamin A than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 24.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
Both Boiled and Drained Escarole without Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Escarole vs California Red Kidney Beans:
Boiled and Drained Escarole without Salt has 1.7 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.2 times more Calcium, 12.6 times more Copper, 13 times more Iron, 12.3 times more Magnesium, 2.6 times more Manganese, 18.4 times more Phosphorus, 6.1 times more Potassium, 16 times more Selenium and 3.7 times more Zinc than Boiled and Drained Escarole without Salt.
Comparison of macro-nutrients per 7 ounces:
Raw California Red Kidney Beans contain 22 times more Energy, 7 times more Omega 3, 19.5 times more Carbohydrate, 8.9 times more Fiber and 21.2 times more Protein than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.