Lets compare vitamin content per 100 grams of Kale vs Canned Kidney Beans:
Raw Kale has 6.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 77.8 times more Vitamin C, 33 times more Vitamin E and 95 times more Vitamin K than Canned All Types Kidney Beans.
Both Raw Kale and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 g.
Both Raw Kale as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Kale vs Canned Kidney Beans:
Raw Kale has 7.5 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 5.5 times more Manganese and 1.5 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Copper, 1.6 times more Phosphorus and 5.6 times more Sodium than Raw Kale.
Both Raw Kale and Canned All Types Kidney Beans have similar amounts of Selenium, Zinc and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Kale has 2.5 times more Fat, 4.6 times more Omega 3 and 2.7 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.4 times more Energy, 3.3 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Protein than Raw Kale.
Both Raw Kale and Canned All Types Kidney Beans have similar amounts of Fiber per 100 g.
Both Raw Kale as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.