Nutrient Comparison: Watercress VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Watercress versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Watercress vs Boiled Red Kidney Beans:
- 14 ounces of Watercress have more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 35.8 times more Vitamin C, 33.3 times more Vitamin E and 29.8 times more Vitamin K than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B3 and 14.4 times more Vitamin B9 than Raw Watercress.
- Both Watercress and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Watercress have insufficient amounts of Vitamin B3
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Raw Watercress as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Watercress vs Boiled Red Kidney Beans:
- 14 ounces of Watercress have 4.3 times more Calcium, 20.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 3.1 times more Copper, 14.7 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Selenium and 9.7 times more Zinc than Raw Watercress.
- Both Watercress and Boiled Red Kidney Beans contain similar levels of Potassium per 14 ounces.
- 14 ounces of Watercress lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled Red Kidney Beans contain 11.5 times more Energy, 7.3 times more Omega 3, 17.7 times more Carbohydrate, 14.8 times more Fiber and 3.8 times more Protein than Raw Watercress.
- 14 ounces of Watercress provide inadequate amounts of Energy, Omega 3, Carbohydrate and Fiber
- Both Raw Watercress as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.