Nutrient Comparison: Sweet Potato VS Royal Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Sweet Potato vs Royal Red Kidney Beans:
- 14 ounces of Sweet Potato have more Vitamin A than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6, 35.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Sweet Potato.
- Both Sweet Potato and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw 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 Sweet Potato vs Royal Red Kidney Beans:
- 14 ounces of Sweet Potato have 4.2 times more Sodium and 6.5 times more Water than Royal Red Kidney Beans.
- While 14 oz of Raw Royal Red Kidney Beans contain 4.4 times more Calcium, 6.6 times more Copper, 14.3 times more Iron, 5.5 times more Magnesium, 4.3 times more Manganese, 8.6 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium and 8.9 times more Zinc than Raw Sweet Potato.
- 14 ounces of Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Royal Red Kidney Beans contain 3.8 times more Energy, 152 times more Omega 3, 2.9 times more Carbohydrate, 8.3 times more Fiber and 16.1 times more Protein than Raw Sweet Potato.
- 14 ounces of Sweet Potato provide inadequate amounts of Omega 3
- Both Raw Sweet Potato as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.