Nutrient Comparison: Watercress VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Watercress versus 14 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Watercress vs Royal Red Kidney Beans:
- 14 ounces of Watercress have more Vitamin A and 9.6 times more Vitamin C than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 10.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 43.7 times more Vitamin B9 than Raw Watercress.
- 14 ounces of Watercress have insufficient amounts of Vitamin B3
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Watercress as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Watercress vs Royal Red Kidney Beans:
- 14 ounces of Watercress have 3.2 times more Sodium and 8 times more Water than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 13 times more Copper, 43.5 times more Iron, 6.6 times more Magnesium, 4.5 times more Manganese, 6.8 times more Phosphorus, 4.1 times more Potassium, 3.6 times more Selenium and 24.2 times more Zinc than Raw Watercress.
- Both Watercress and Royal Red Kidney Beans contain similar levels of Calcium per 14 ounces.
- 14 ounces of Watercress lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Royal Red Kidney Beans contain 29.9 times more Energy, 6.6 times more Omega 3, 45.2 times more Carbohydrate, 49.8 times more Fiber and 11 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.