Nutrient Comparison: Royal Red Kidney Beans VS Canned Mashed Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Canned Mashed Sweet Potato:
- 14 ounces of Royal Red Kidney Beans have 14.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 35.7 times more Vitamin B9 than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain more Vitamin A than Raw Royal Red Kidney Beans.
- Both Royal Red Kidney Beans and Canned Mashed Sweet Potato provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Royal Red Kidney Beans as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Canned Mashed Sweet Potato:
- 14 ounces of Royal Red Kidney Beans have 4.4 times more Calcium, 3.6 times more Copper, 6.5 times more Iron, 5.8 times more Magnesium, 7.8 times more Phosphorus, 6.4 times more Potassium, 4 times more Selenium and 12.7 times more Zinc than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 5.8 times more Sodium than Raw Royal Red Kidney Beans.
- Both Royal Red Kidney Beans and Canned Mashed Sweet Potato contain similar levels of Manganese per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Royal Red Kidney Beans have 3.3 times more Energy, 11.7 times more Omega 3, 2.5 times more Carbohydrate, 14.6 times more Fiber and 12.8 times more Protein than Canned Mashed Sweet Potato.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
- Both Raw Royal Red Kidney Beans as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 14 ounces.