Nutrient Comparison: Boiled Royal Red Kidney Beans VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Royal Red Kidney Beans versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Royal Red Kidney Beans vs Squash Seed Kernels:
- 14 ounces of Boiled Royal Red Kidney Beans have 1.3 times more Vitamin B9 than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 9 times more Vitamin B3, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled Royal Red Kidney Beans.
- 14 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
- Both Boiled Royal Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Royal Red Kidney Beans vs Squash Seed Kernels:
- 14 oz of Dried Pumpkin And Squash Seed Kernels contain 5.1 times more Copper, 3.2 times more Iron, 14.1 times more Magnesium, 17.8 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 7.8 times more Selenium and 8.7 times more Zinc than Boiled Royal Red Kidney Beans.
- Both Boiled Royal Red Kidney Beans and Squash Seed Kernels contain similar levels of Calcium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Royal Red Kidney Beans have 2 times more Carbohydrate and 1.6 times more Fiber than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 4.5 times more Energy, 288.5 times more Fat, 360.8 times more Saturated Fat, 2.1 times more Omega 3, 575.3 times more Omega 6 and 3.2 times more Protein than Boiled Royal Red Kidney Beans.
- 14 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6