Nutrient Comparison: Royal Red Kidney Beans VS Whole Roasted Squash Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Whole Roasted Squash Seeds:
- 14 ounces of Royal Red Kidney Beans have 11.5 times more Vitamin B1, 4.6 times more Vitamin B2, 7.4 times more Vitamin B3, 13.9 times more Vitamin B5, 10.7 times more Vitamin B6, 43.7 times more Vitamin B9 and 15 times more Vitamin C than Whole Roasted Squash Seeds.
- 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
- Both Raw Royal Red Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds 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 Whole Roasted Squash Seeds:
- 14 ounces of Royal Red Kidney Beans have 2.4 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 2.2 times more Manganese, 4.4 times more Phosphorus and 1.5 times more Potassium than Whole Roasted Squash Seeds.
- While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.9 times more Magnesium and 3.9 times more Zinc than Raw Royal Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Royal Red Kidney Beans have 2 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Whole Roasted Squash Seeds.
- While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.4 times more Energy, 43.1 times more Fat, 56.5 times more Saturated Fat and 90.3 times more Omega 6 than Raw Royal Red Kidney Beans.
- Both Royal Red Kidney Beans and Whole Roasted Squash Seeds offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6