Nutrient Comparison: Canned Red Kidney Beans VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Cassava:
- 14 oz of Raw Cassava contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3 and 103 times more Vitamin C than Canned Red Kidney Beans, Solids.
- Both Canned Red Kidney Beans and Cassava provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
- Both Canned Red Kidney Beans, Solids as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Cassava:
- 14 ounces of Canned Red Kidney Beans have 3.6 times more Calcium, 2.7 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Selenium, 16.5 times more Sodium and 2.2 times more Zinc than Cassava.
- Both Canned Red Kidney Beans and Cassava contain similar levels of Manganese and Potassium per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Red Kidney Beans have 4.3 times more Omega 3, 2.2 times more Sugars, 3.1 times more Fiber and 5.9 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Red Kidney Beans, Solids.
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- Both Canned Red Kidney Beans, Solids as well as Raw Cassava provide inadequate amounts of Omega 6 in 14 ounces.