Nutrient Comparison: Red Kidney Beans VS Pumpernickel Bread per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Pumpernickel Bread:
- 14 ounces of Red Kidney Beans have 1.9 times more Vitamin B1, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Pumpernickel Bread.
- While 14 oz of Pumpernickel Bread contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin E than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Pumpernickel Bread have insufficient amounts of Vitamin C and Vitamin K
- Both Raw Red Kidney Beans as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Pumpernickel Bread:
- 14 ounces of Red Kidney Beans have 1.2 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 6.5 times more Potassium and 1.9 times more Zinc than Pumpernickel Bread.
- While 14 oz of Pumpernickel Bread contain 7.7 times more Selenium and 49.7 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Pumpernickel Bread contain similar levels of Manganese per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 1.3 times more Energy, 3.9 times more Omega 3, 1.3 times more Carbohydrate, 4 times more Sugars, 2.3 times more Fiber and 2.6 times more Protein than Pumpernickel Bread.
- While 14 oz of Pumpernickel Bread contain 2.9 times more Fat and 5 times more Omega 6 than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6