Nutrient Comparison: Red Kidney Beans VS Walnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Walnuts:
- 14 ounces of Red Kidney Beans have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 3.5 times more Vitamin C and 2.1 times more Vitamin K than Walnuts.
- While 14 oz of English Walnuts contain 1.4 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Walnuts have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as English 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 Walnuts:
- 14 ounces of Red Kidney Beans have 2.3 times more Iron and 3.1 times more Potassium than Walnuts.
- While 14 oz of English Walnuts contain 2.3 times more Copper, 3.1 times more Manganese and 1.5 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Walnuts contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 4.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Walnuts.
- While 14 oz of English Walnuts contain 1.9 times more Energy, 61.5 times more Fat, 39.8 times more Saturated Fat, 25.4 times more Omega 3 and 167.1 times more Omega 6 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Walnuts offer comparable quantities of Sugars per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6