Nutrient Comparison: Boiled Red Kidney Beans VS Baked Sweet Potato per 5 oz
Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Red Kidney Beans vs Baked Sweet Potato:
- 5 ounces of Boiled Red Kidney Beans have 1.5 times more Vitamin B1, 21.7 times more Vitamin B9 and 3.7 times more Vitamin K than Baked Sweet Potato.
- While 5 oz of Sweet Potato Baked in skin, flesh only contain 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.
- 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
- Both Boiled 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 Boiled Red Kidney Beans vs Baked Sweet Potato:
- 5 ounces of Boiled Red Kidney Beans have 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 Baked Sweet Potato.
- While 5 oz of Sweet Potato Baked in skin, flesh only contain 1.4 times more Calcium and 18 times more Sodium than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Baked Sweet Potato contain similar levels of Manganese and Potassium per five ounces.
- 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Boiled Red Kidney Beans have 1.4 times more Energy, 28 times more Omega 3, 2.2 times more Fiber and 4.3 times more Protein than Baked Sweet Potato.
- While 5 oz of Sweet Potato Baked in skin, flesh only contain 20.3 times more Sugars than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Baked Sweet Potato offer comparable quantities of Carbohydrate per five ounces.
- 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
- Both Boiled Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in five ounces.