Nutrient Comparison: Boiled California Red Kidney Beans VS Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of 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 Sweet Potato:
- 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1 and 6.7 times more Vitamin B9 than Sweet Potato.
- While 14 oz of Raw Sweet Potato contain more Vitamin A, 3.7 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Sweet Potato provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Boiled California Red Kidney Beans as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Sweet Potato:
- 14 ounces of Boiled California Red Kidney Beans have 2.2 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 2.9 times more Phosphorus, 1.2 times more Potassium, 2 times more Selenium and 2.9 times more Zinc than Sweet Potato.
- While 14 oz of Raw Sweet Potato contain 13.8 times more Sodium than Boiled California Red Kidney Beans.
- 14 ounces of 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, 32 times more Omega 3, 3.1 times more Fiber and 5.8 times more Protein than Sweet Potato.
- Both Boiled California Red Kidney Beans and Sweet Potato offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Sweet Potato provide inadequate amounts of Omega 3
- Both Boiled California Red Kidney Beans as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in 14 ounces.