Nutrient Comparison: Boiled Red Kidney Beans VS Baked Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled 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 Red Kidney Beans vs Baked Sweet Potato:
- 14 ounces of Boiled Red Kidney Beans have 1.5 times more Vitamin B1, 21.7 times more Vitamin B9 and 3.7 times more Vitamin K than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 16.3 times more Vitamin C and 23.7 times more Vitamin E than Boiled Red Kidney Beans.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
- Both Boiled 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 Red Kidney Beans vs Baked Sweet Potato:
- 14 ounces of Boiled Red Kidney Beans have 1.5 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 2.6 times more Phosphorus, 6 times more Selenium and 3.3 times more Zinc than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 1.4 times more Calcium and 18 times more Sodium than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Baked Sweet Potato contain similar levels of Manganese and 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 Red Kidney Beans have 1.4 times more Energy, 28 times more Omega 3, 2.2 times more Fiber and 4.3 times more Protein than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 20.3 times more Sugars than Boiled Red Kidney Beans.
- Both Boiled 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 Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in 14 ounces.