Nutrient Comparison: Red Kidney Beans VS Pomegranates per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Pomegranates:
- 14 ounces of Red Kidney Beans have 9.1 times more Vitamin B1, 4.1 times more Vitamin B2, 7.2 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 10.4 times more Vitamin B9 than Pomegranates.
- While 14 oz of Raw Pomegranates contain 2.3 times more Vitamin C, 2.9 times more Vitamin E and 2.9 times more Vitamin K than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Pomegranates have insufficient amounts of Vitamin B3
- Both Raw Red Kidney Beans as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Pomegranates:
- 14 ounces of Red Kidney Beans have 8.3 times more Calcium, 4.4 times more Copper, 22.3 times more Iron, 11.5 times more Magnesium, 9.3 times more Manganese, 11.3 times more Phosphorus, 5.8 times more Potassium, 6.4 times more Selenium and 8 times more Zinc than Pomegranates.
- While 14 oz of Raw Pomegranates contain 6.6 times more Water than Raw Red Kidney Beans.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 4.1 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 3.8 times more Fiber and 13.5 times more Protein than Pomegranates.
- While 14 oz of Raw Pomegranates contain 6.5 times more Sugars than Raw Red Kidney Beans.
- 14 ounces of Pomegranates provide inadequate amounts of Omega 3
- Both Raw Red Kidney Beans as well as Raw Pomegranates provide inadequate amounts of Omega 6 in 14 ounces.