Nutrient Comparison: Red Kidney Beans VS Corn per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Corn to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Corn:
- 14 ounces of Red Kidney Beans have 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Corn.
- While 14 oz of Yellow Corn Grain contain 1.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Corn provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Corn have insufficient amounts of Vitamin C and Vitamin K
- Both Raw Red Kidney Beans as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Corn:
- 14 ounces of Red Kidney Beans have 11.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Potassium and 1.3 times more Zinc than Corn.
- While 14 oz of Yellow Corn Grain contain 4.8 times more Selenium and 2.9 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Corn contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Corn lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 5.5 times more Omega 3, 3.3 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Corn.
- While 14 oz of Yellow Corn Grain contain 4.5 times more Fat, 4.3 times more Saturated Fat and 9.2 times more Omega 6 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Corn offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6