Nutrient Comparison: Sweet Potato VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Sweet Potato vs Boiled Red Kidney Beans:
- 14 ounces of Sweet Potato have more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin C than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 2.1 times more Vitamin B1, 11.8 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Sweet Potato.
- Both Sweet Potato and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Sweet Potato have insufficient amounts of Vitamin K
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Sweet Potato as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Sweet Potato vs Boiled Red Kidney Beans:
- 14 ounces of Sweet Potato have 27.5 times more Sodium than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 2 times more Selenium and 3.6 times more Zinc than Raw Sweet Potato.
- Both Sweet Potato and Boiled Red Kidney Beans contain similar levels of Calcium and Potassium per 14 ounces.
- 14 ounces of Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Sweet Potato have 13.1 times more Sugars than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Energy, 168 times more Omega 3, 2.5 times more Fiber and 5.5 times more Protein than Raw Sweet Potato.
- Both Sweet Potato and Boiled 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 Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.