Nutrient Comparison: Red Kidney Beans VS Pine Nuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Pine Nuts:
- 14 ounces of Red Kidney Beans have 1.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6, 11.6 times more Vitamin B9 and 5.6 times more Vitamin C than Pine Nuts.
- While 14 oz of Dried Pine Nuts contain 2.1 times more Vitamin B3, 44.4 times more Vitamin E and 9.6 times more Vitamin K than Raw Red Kidney Beans.
- Both Red Kidney Beans and Pine Nuts provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Pine Nuts:
- 14 ounces of Red Kidney Beans have 5.2 times more Calcium, 1.2 times more Iron, 2.3 times more Potassium and 4.6 times more Selenium than Pine Nuts.
- While 14 oz of Dried Pine Nuts contain 1.9 times more Copper, 1.8 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Raw Red Kidney Beans.
- 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 2.2 times more Omega 3, 4.7 times more Carbohydrate, 4.1 times more Fiber and 1.6 times more Protein than Pine Nuts.
- While 14 oz of Dried Pine Nuts contain 2 times more Energy, 64.5 times more Fat, 31.8 times more Saturated Fat, 145.4 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6