Nutrient Comparison: Red Kidney Beans VS Crackers, rye, wafers, plain per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Crackers, rye, wafers, plain:
- 14 ounces of Red Kidney Beans have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 45 times more Vitamin C than Crackers, rye, wafers, plain.
- While 14 oz of Crackers, rye, wafers, plain contain 1.3 times more Vitamin B2 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, rye, wafers, plain provide similar amounts of Vitamin K per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Crackers, rye, wafers, plain:
- 14 ounces of Red Kidney Beans have 2.1 times more Calcium, 1.5 times more Copper, 1.2 times more Phosphorus and 2.7 times more Potassium than Crackers, rye, wafers, plain.
- While 14 oz of Crackers, rye, wafers, plain contain 4.8 times more Manganese, 7.4 times more Selenium and 46.4 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, rye, wafers, plain contain similar levels of Iron, Magnesium and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 7.5 times more Omega 3, 2.1 times more Sugars and 2.3 times more Protein than Crackers, rye, wafers, plain.
- While 14 oz of Crackers, rye, wafers, plain contain 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, rye, wafers, plain offer comparable quantities of Energy per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6