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