Nutrient Comparison: Black Walnuts VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Walnuts versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Walnuts vs Red Kidney Beans:
- 14 ounces of Black Walnuts have 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.9 times more Vitamin E than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 10.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 12.7 times more Vitamin B9, 2.6 times more Vitamin C and 2.1 times more Vitamin K than Dried Black Walnuts.
- 14 ounces of Black Walnuts have insufficient amounts of Vitamin C
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- Both Dried Black Walnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Black Walnuts vs Red Kidney Beans:
- 14 ounces of Black Walnuts have 1.9 times more Copper, 1.5 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 5.3 times more Selenium and 1.2 times more Zinc than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 2.1 times more Iron and 2.6 times more Potassium than Dried Black Walnuts.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Black Walnuts have 1.8 times more Energy, 56 times more Fat, 22.6 times more Saturated Fat, 7.5 times more Omega 3 and 148.1 times more Omega 6 than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 6.4 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fiber than Dried Black Walnuts.
- Both Black Walnuts and Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6