Nutrient Comparison: Red Kidney Beans VS Canned White Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Canned White Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Canned White Beans:
- 14 ounces of Red Kidney Beans have 6.3 times more Vitamin B1, 5.8 times more Vitamin B2, 18.7 times more Vitamin B3, 4.2 times more Vitamin B5, 5.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Canned White Beans.
- While 14 oz of Canned White Beans contain 3.8 times more Vitamin E than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
- Both Raw Red Kidney Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Canned White Beans:
- 14 ounces of Red Kidney Beans have 3 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 4.5 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.5 times more Zinc than Canned White Beans.
- While 14 oz of Canned White Beans contain 28.3 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Canned White Beans contain similar levels of Calcium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 3 times more Energy, 6.4 times more Omega 3, 2.9 times more Carbohydrate, 7.2 times more Sugars, 3.2 times more Fiber and 3.1 times more Protein than Canned White Beans.
- Both Raw Red Kidney Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in 14 ounces.