Nutrient Comparison: Red Kidney Beans VS Black Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Black Beans:
- 14 ounces of Red Kidney Beans have 1.4 times more Vitamin B6 and more Vitamin C than Black Beans.
- While 14 oz of Raw Black Beans contain 1.5 times more Vitamin B1 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Black Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per 14 ounces.
- 14 ounces of Black Beans have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Black Beans:
- 14 ounces of Red Kidney Beans have 1.3 times more Iron than Black Beans.
- While 14 oz of Raw Black Beans contain 1.5 times more Calcium and 1.3 times more Zinc than Raw Red Kidney Beans.
- Both Red Kidney Beans and Black Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 1.3 times more Omega 3 than Black Beans.
- Both Red Kidney Beans and Black Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
- Both Raw Red Kidney Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in 14 ounces.