Nutrient Comparison: Red Kidney Beans VS Black Walnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Black Walnuts:
- 14 ounces of Red Kidney Beans have 10.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 12.7 times more Vitamin B9, 2.6 times more Vitamin C and 2.1 times more Vitamin K than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.9 times more Vitamin E than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Black Walnuts have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Black Walnuts:
- 14 ounces of Red Kidney Beans have 1.4 times more Calcium, 2.1 times more Iron and 2.6 times more Potassium than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 1.9 times more Copper, 1.5 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Black Walnuts contain similar levels of Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 6.4 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fiber than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 1.8 times more Energy, 56 times more Fat, 22.6 times more Saturated Fat, 7.5 times more Omega 3 and 148.1 times more Omega 6 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Black Walnuts offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6