Nutrient Comparison: Red Kidney Beans VS Soft White Wheat per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Soft White Wheat to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Soft White Wheat:
- 14 ounces of Red Kidney Beans have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Soft White Wheat.
- While 14 oz of Soft White Wheat contain 2.3 times more Vitamin B3 and 4.8 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Soft White Wheat provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Soft White Wheat have insufficient amounts of Vitamin C and Vitamin K
- Both Raw Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Soft White Wheat:
- 14 ounces of Red Kidney Beans have 2.4 times more Calcium, 1.6 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium and 3.1 times more Potassium than Soft White Wheat.
- While 14 oz of Soft White Wheat contain 3.1 times more Manganese than Raw Red Kidney Beans.
- Both Red Kidney Beans and Soft White Wheat contain similar levels of Phosphorus and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 9.9 times more Omega 3, 5.1 times more Sugars and 2.1 times more Protein than Soft White Wheat.
- While 14 oz of Soft White Wheat contain 1.9 times more Fat and 3.5 times more Omega 6 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Soft White Wheat offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6