Nutrient Comparison: Small White Beans VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Small White Beans versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Small White Beans vs Brazilnuts:
- 14 ounces of Small White Beans have 1.2 times more Vitamin B1, 5.9 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B5, 4.3 times more Vitamin B6 and 17.5 times more Vitamin B9 than Brazilnuts.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
- Both Raw Small White Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Small White Beans vs Brazilnuts:
- 14 ounces of Small White Beans have 3.2 times more Iron and 2.3 times more Potassium than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 2.7 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 149.8 times more Selenium and 1.4 times more Zinc than Raw Small White Beans.
- Both Small White Beans and Brazilnuts contain similar levels of Calcium and Manganese per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Small White Beans have 6.4 times more Omega 3, 5.3 times more Carbohydrate, 3.3 times more Fiber and 1.5 times more Protein than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 2 times more Energy, 56.9 times more Fat, 53.1 times more Saturated Fat and 88.3 times more Omega 6 than Raw Small White Beans.
- 14 ounces of Small White Beans provide inadequate amounts of Omega 6