Nutrient Comparison: Sweet Potato VS Boiled California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Sweet Potato versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Sweet Potato vs Boiled California Red Kidney Beans:
- 14 ounces of Sweet Potato have more Vitamin A, 3.7 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1 and 6.7 times more Vitamin B9 than Raw Sweet Potato.
- Both Sweet Potato and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Sweet Potato as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Sweet Potato vs Boiled California Red Kidney Beans:
- 14 ounces of Sweet Potato have 13.8 times more Sodium than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 2.2 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 2 times more Selenium and 2.9 times more Zinc than Raw Sweet Potato.
- Both Sweet Potato and Boiled California Red Kidney Beans contain similar levels of Manganese and Potassium per 14 ounces.
- 14 ounces of Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled California Red Kidney Beans contain 1.4 times more Energy, 32 times more Omega 3, 3.1 times more Fiber and 5.8 times more Protein than Raw Sweet Potato.
- Both Sweet Potato and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Sweet Potato provide inadequate amounts of Omega 3
- Both Raw Sweet Potato as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.