Nutrient Comparison: Canned Mashed Sweet Potato VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Boiled Red Kidney Beans:
- 14 ounces of Canned Mashed Sweet Potato have more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 4.3 times more Vitamin C and 36.3 times more Vitamin E than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 5.9 times more Vitamin B1, 11.8 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Mashed Sweet Potato.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Canned Mashed Sweet Potato as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Boiled Red Kidney Beans:
- 14 ounces of Canned Mashed Sweet Potato have 2.1 times more Manganese and 37.5 times more Sodium than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 2.2 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium and 5.1 times more Zinc than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Boiled Red Kidney Beans contain similar levels of Calcium and Copper 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 Canned Mashed Sweet Potato have 17 times more Sugars than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.3 times more Energy, 12.9 times more Omega 3, 4.4 times more Fiber and 4.4 times more Protein than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
- Both Canned Mashed Sweet Potato as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.