Nutrient Comparison: Royal Red Kidney Beans VS Blackberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Blackberries:
- 14 ounces of Royal Red Kidney Beans have 19.5 times more Vitamin B1, 9.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 13.2 times more Vitamin B6 and 15.7 times more Vitamin B9 than Blackberries.
- While 14 oz of Raw Blackberries contain 4.7 times more Vitamin C than Raw Royal Red Kidney Beans.
- 14 ounces of Blackberries have insufficient amounts of Vitamin B1
- Both Raw Royal Red Kidney Beans as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Blackberries:
- 14 ounces of Royal Red Kidney Beans have 4.5 times more Calcium, 6.1 times more Copper, 14 times more Iron, 6.9 times more Magnesium, 1.7 times more Manganese, 18.5 times more Phosphorus, 8.3 times more Potassium, 8 times more Selenium and 5 times more Zinc than Blackberries.
- While 14 oz of Raw Blackberries contain 7.4 times more Water than Raw Royal Red Kidney Beans.
- 14 ounces of Blackberries lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Royal Red Kidney Beans have 7.7 times more Energy, 1.6 times more Omega 3, 6.1 times more Carbohydrate, 4.7 times more Fiber and 18.2 times more Protein than Blackberries.
- 14 ounces of Blackberries provide inadequate amounts of Energy
- Both Raw Royal Red Kidney Beans as well as Raw Blackberries provide inadequate amounts of Omega 6 in 14 ounces.