Nutrient Comparison: Baked Sweet Potato VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked 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 Baked Sweet Potato vs Boiled Red Kidney Beans:
- 14 ounces of Baked Sweet Potato have 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.
- While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B1, 21.7 times more Vitamin B9 and 3.7 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
- 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Boiled Red Kidney Beans:
- 14 ounces of Baked Sweet Potato have 1.4 times more Calcium and 18 times more Sodium than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 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 Sweet Potato Baked in skin, flesh only.
- Both Baked Sweet Potato and Boiled Red Kidney Beans 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 Baked Sweet Potato have 20.3 times more Sugars than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Energy, 28 times more Omega 3, 2.2 times more Fiber and 4.3 times more Protein than Sweet Potato Baked in skin, flesh only.
- Both Baked Sweet Potato and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
- Both Sweet Potato Baked in skin, flesh only as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.