Nutrient Comparison: Boiled Red Kidney Beans VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Squash Seed Kernels:
- 14 ounces of Boiled Red Kidney Beans have 2.2 times more Vitamin B9 than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 8.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin C and 72.7 times more Vitamin E than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin K per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- Both Boiled Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Squash Seed Kernels:
- 14 oz of Dried Pumpkin And Squash Seed Kernels contain 1.6 times more Calcium, 5.5 times more Copper, 3 times more Iron, 13.2 times more Magnesium, 9.5 times more Manganese, 8.7 times more Phosphorus, 2 times more Potassium, 7.8 times more Selenium and 7.3 times more Zinc than Boiled Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have 1.4 times more Omega 3, 2.1 times more Carbohydrate and 1.2 times more Fiber than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 4.4 times more Energy, 98.1 times more Fat, 120.3 times more Saturated Fat, 193.6 times more Omega 6 and 3.5 times more Protein than Boiled Red Kidney Beans.
- 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6