Nutrient Comparison: Black Beans VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Beans versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Beans vs Boiled Red Kidney Beans:
- 14 ounces of Black Beans have 5.6 times more Vitamin B1, 3.3 times more Vitamin B2, 3.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin K than Raw Black Beans.
- Both Raw Black Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Black Beans vs Boiled Red Kidney Beans:
- 14 ounces of Black Beans have 4.4 times more Calcium, 3.5 times more Copper, 1.7 times more Iron, 3.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 3.7 times more Potassium, 2.7 times more Selenium and 3.4 times more Zinc than Boiled Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Black Beans have 2.7 times more Energy, 1.7 times more Omega 3, 2.7 times more Carbohydrate, 6.6 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Boiled Red Kidney Beans.
- Both Raw Black Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.