Nutrient Comparison: Canned Kidney Beans VS Pomegranates per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Pomegranates:
- 14 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1 and 1.4 times more Vitamin B3 than Pomegranates.
- While 14 oz of Raw Pomegranates contain 2.7 times more Vitamin B5, 8.5 times more Vitamin C, 30 times more Vitamin E and 4 times more Vitamin K than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Pomegranates provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- 14 ounces of Pomegranates have insufficient amounts of Vitamin B3
- Both Canned All Types Kidney Beans as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Pomegranates:
- 14 ounces of Canned Kidney Beans have 3.4 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 98.7 times more Sodium and 1.3 times more Zinc than Pomegranates.
- Both Canned Kidney Beans and Pomegranates contain similar levels of Copper, Potassium and Water per 14 ounces.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
- Both Canned All Types Kidney Beans as well as Raw Pomegranates lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have more Omega 3 and 3.1 times more Protein than Pomegranates.
- While 14 oz of Raw Pomegranates contain 1.3 times more Carbohydrate and 7.4 times more Sugars than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Pomegranates offer comparable quantities of Energy and Fiber per 14 ounces.
- 14 ounces of Pomegranates provide inadequate amounts of Omega 3
- Both Canned All Types Kidney Beans as well as Raw Pomegranates provide inadequate amounts of Omega 6 in 14 ounces.