Nutrient Comparison: Boiled Red Kidney Beans VS Whole Roasted Squash Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Whole Roasted Squash Seeds:
- 14 ounces of Boiled Red Kidney Beans have 4.7 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.4 times more Vitamin B9 than Whole Roasted Squash Seeds.
- Both Boiled Red Kidney Beans and Whole Roasted Squash Seeds provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
- Both Boiled Red Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds 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 Whole Roasted Squash Seeds:
- 14 ounces of Boiled Red Kidney Beans have 1.5 times more Phosphorus than Whole Roasted Squash Seeds.
- While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 2 times more Calcium, 2.9 times more Copper, 5.8 times more Magnesium, 2.3 times more Potassium and 9.6 times more Zinc than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Whole Roasted Squash Seeds contain similar levels of Iron and Manganese per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Red Kidney Beans have 2.2 times more Omega 3 than Whole Roasted Squash Seeds.
- While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 3.5 times more Energy, 38.8 times more Fat, 51 times more Saturated Fat, 81.9 times more Omega 6, 2.4 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Boiled Red Kidney Beans.
- 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6