Nutrient Comparison: Red Kidney Beans VS Baked Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Baked Sweet Potato:
- 14 ounces of Red Kidney Beans have 5.7 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 65.7 times more Vitamin B9 and 2.4 times more Vitamin K than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 4.4 times more Vitamin C and 3.4 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Baked Sweet Potato provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
- 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
- Both Raw 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 Red Kidney Beans vs Baked Sweet Potato:
- 14 ounces of Red Kidney Beans have 2.2 times more Calcium, 4.3 times more Copper, 9.7 times more Iron, 5.1 times more Magnesium, 2.2 times more Manganese, 7.5 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium and 8.7 times more Zinc than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 3 times more Sodium and 6.4 times more Water than Raw Red Kidney Beans.
- 14 ounces of Baked Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 3.7 times more Energy, 59.7 times more Omega 3, 3 times more Carbohydrate, 4.6 times more Fiber and 11.2 times more Protein than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 3.1 times more Sugars than Raw Red Kidney Beans.
- 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
- Both Raw Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in 14 ounces.