Nutrient Comparison: Boiled Red Kidney Beans VS Cooked Oat Bran per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Cooked Oat Bran:
- 14 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B2, 4 times more Vitamin B3, 4.8 times more Vitamin B6 and 21.7 times more Vitamin B9 than Cooked Oat Bran.
- Both Boiled Red Kidney Beans and Cooked Oat Bran provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
- 14 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
- Both Boiled Red Kidney Beans as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Cooked Oat Bran:
- 14 ounces of Boiled Red Kidney Beans have 2.8 times more Calcium, 3.7 times more Copper, 3.3 times more Iron, 4.4 times more Potassium and 2 times more Zinc than Cooked Oat Bran.
- While 14 oz of Cooked Oat Bran contain 2 times more Manganese, 6.4 times more Selenium and 1.3 times more Water than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Cooked Oat Bran contain similar levels of Magnesium and Phosphorus per 14 ounces.
- 14 ounces of Cooked Oat Bran lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have 3.2 times more Energy, 11.2 times more Omega 3, 2 times more Carbohydrate, 2.8 times more Fiber and 2.7 times more Protein than Cooked Oat Bran.
- 14 ounces of Cooked Oat Bran provide inadequate amounts of Energy and Omega 3
- Both Boiled Red Kidney Beans as well as Cooked Oat Bran provide inadequate amounts of Omega 6 in 14 ounces.