Nutrient Comparison: Royal Red Kidney Beans VS Okara per 14 oz
Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Okara:
- 14 ounces of Royal Red Kidney Beans have 19.5 times more Vitamin B1, 12 times more Vitamin B2, 21.1 times more Vitamin B3, 8.9 times more Vitamin B5, 3.4 times more Vitamin B6, 15.1 times more Vitamin B9 and more Vitamin C than Okara.
- 14 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
- Both Raw Royal Red Kidney Beans as well as Okara 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 Okara:
- 14 ounces of Royal Red Kidney Beans have 1.6 times more Calcium, 5 times more Copper, 6.7 times more Iron, 5.3 times more Magnesium, 2.7 times more Manganese, 6.8 times more Phosphorus, 6.3 times more Potassium and 4.8 times more Zinc than Okara.
- While 14 oz of Okara contain 3.3 times more Selenium and 6.9 times more Water than Raw Royal Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Royal Red Kidney Beans have 4.3 times more Energy, 1.7 times more Omega 3, 4.8 times more Carbohydrate and 7.2 times more Protein than Okara.
- While 14 oz of Okara contain 6.9 times more Omega 6 than Raw Royal Red Kidney Beans.
- 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6