Lets compare vitamin content per 7 ounces of Cooked Frozen Kale with Salt vs Canned Kidney Beans:
Boiled Frozen Kale, drained with Salt has 2.7 times more Vitamin B2, 1.2 times more Vitamin B5, 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.
While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
Both Boiled Frozen Kale, drained with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Frozen Kale with Salt vs Canned Kidney Beans:
Boiled Frozen Kale, drained with Salt has 4.4 times more Calcium and 3.2 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Copper, 1.4 times more Iron, 2.1 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Canned All Types Kidney Beans have similar amounts of Magnesium, Selenium, Sodium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled Frozen Kale, drained with Salt has 2 times more Fat, 4.1 times more Omega 3 and 2.4 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Energy, 2.7 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 1.8 times more Protein than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.