Nutrient Comparison: Canned Mashed Sweet Potato VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Royal 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 Royal Red Kidney Beans:
- 14 ounces of Canned Mashed Sweet Potato have more Vitamin A than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 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.
- Both Canned Mashed Sweet Potato and Royal Red Kidney Beans provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Canned Mashed Sweet Potato as well as Raw Royal 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 Royal Red Kidney Beans:
- 14 ounces of Canned Mashed Sweet Potato have 5.8 times more Sodium than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 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.
- Both Canned Mashed Sweet Potato and Royal Red Kidney Beans 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 oz of Raw Royal Red Kidney Beans contain 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 Canned Mashed Sweet Potato as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.