Nutrient Comparison: Boiled Red Kidney Beans VS Okara per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Okara:
- 14 ounces of Boiled Red Kidney Beans have 8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 5 times more Vitamin B9 than Okara.
- Both Boiled Red Kidney Beans and Okara provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
- Both Boiled Red Kidney Beans as well as Okara 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 Okara:
- 14 ounces of Boiled Red Kidney Beans have 1.2 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Okara.
- While 14 oz of Okara contain 2.9 times more Calcium and 8.8 times more Selenium than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Okara contain similar levels of Manganese per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have 1.7 times more Energy, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Protein than Okara.
- While 14 oz of Okara contain 6.2 times more Omega 6 than Boiled Red Kidney Beans.
- 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6