Nutrient Comparison: California Red Kidney Beans VS Baked Sweet Potato per 5 oz
Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Baked Sweet Potato:
- 5 ounces of California Red Kidney Beans have 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 65.7 times more Vitamin B9 than Baked Sweet Potato.
- While 5 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A and 4.4 times more Vitamin C than Raw California Red Kidney Beans.
- Both California Red Kidney Beans and Baked Sweet Potato provide similar amounts of Vitamin B5 per five ounces.
- 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
- 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
- Both Raw California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for California Red Kidney Beans vs Baked Sweet Potato:
- 5 ounces of California Red Kidney Beans have 5.1 times more Calcium, 6.8 times more Copper, 13.6 times more Iron, 5.9 times more Magnesium, 2 times more Manganese, 7.5 times more Phosphorus, 3.1 times more Potassium, 16 times more Selenium and 8 times more Zinc than Baked Sweet Potato.
- While 5 oz of Sweet Potato Baked in skin, flesh only contain 3.3 times more Sodium and 6.4 times more Water than Raw California Red Kidney Beans.
- 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of California Red Kidney Beans have 3.7 times more Energy, 14 times more Omega 3, 2.9 times more Carbohydrate, 7.5 times more Fiber and 12.1 times more Protein than Baked Sweet Potato.
- 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
- Both Raw California Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in five ounces.