Nutrient Comparison: Canned Kidney Beans VS Cooked Spelt per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cooked Spelt:
- 14 ounces of Canned Kidney Beans have 1.7 times more Vitamin B2 and 2.8 times more Vitamin B9 than Cooked Spelt.
- While 14 oz of Cooked Spelt contain 6.3 times more Vitamin B3 than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Cooked Spelt provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
- Both Canned All Types Kidney Beans as well as Cooked Spelt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Cooked Spelt:
- 14 ounces of Canned Kidney Beans have 3.4 times more Calcium, 1.7 times more Potassium and 59.2 times more Sodium than Cooked Spelt.
- While 14 oz of Cooked Spelt contain 1.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 6.5 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Selenium and 2.7 times more Zinc than Canned All Types Kidney Beans.
- 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
- 14 ounces of Cooked Spelt lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Cooked Spelt contain 1.5 times more Energy and 1.8 times more Carbohydrate than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Cooked Spelt offer comparable quantities of Fiber and Protein per 14 ounces.