Lets compare vitamin content per 7 ounces of Mustard Greens vs Canned Kidney Beans:
Raw Mustard Greens have 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 58.3 times more Vitamin C, 100.5 times more Vitamin E and 62.8 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 and 3 times more Vitamin B9 than Raw Mustard Greens.
Both Raw Mustard Greens 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 Mustard Greens vs Canned Kidney Beans:
Raw Mustard Greens have 3.4 times more Calcium, 1.2 times more Copper, 1.4 times more Iron and 1.6 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Phosphorus, 14.8 times more Sodium and 1.8 times more Zinc than Raw Mustard Greens.
Both Raw Mustard Greens and Canned All Types Kidney Beans have similar amounts of Magnesium, Selenium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans contain 3.1 times more Energy, 4.6 times more Omega 3, 3.1 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Raw Mustard Greens.
Both Raw Mustard Greens as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.