Nutrient Comparison: Boiled California Red Kidney Beans VS Baked Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Baked Sweet Potato:
- 14 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B1 and 12.3 times more Vitamin B9 than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6 and 16.3 times more Vitamin C than Boiled California Red Kidney Beans.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
- Both Boiled California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Baked Sweet Potato:
- 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 1.6 times more Manganese and 9 times more Sodium than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Baked Sweet Potato contain similar levels of Potassium per 14 ounces.
- 14 ounces of Baked Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 1.4 times more Energy, 5.3 times more Omega 3, 2.8 times more Fiber and 4.5 times more Protein than Baked Sweet Potato.
- Both Boiled California Red Kidney Beans and Baked Sweet Potato offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
- Both Boiled California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in 14 ounces.