Nutrient Comparison: Royal Red Kidney Beans VS Boiled Sweet Potato no Skin per 7 oz
Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Boiled Sweet Potato no Skin:
- 7 ounces of Royal Red Kidney Beans have 7 times more Vitamin B1, 5.1 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 65.5 times more Vitamin B9 than Boiled Sweet Potato no Skin.
- While 7 oz of Boiled Sweet Potato without Skin contain more Vitamin A and 2.8 times more Vitamin C than Raw Royal Red Kidney Beans.
- 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
- Both Raw Royal Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Boiled Sweet Potato no Skin:
- 7 ounces of Royal Red Kidney Beans have 4.9 times more Calcium, 10.6 times more Copper, 12.1 times more Iron, 7.7 times more Magnesium, 4.2 times more Manganese, 12.7 times more Phosphorus, 5.9 times more Potassium, 16 times more Selenium and 13.3 times more Zinc than Boiled Sweet Potato no Skin.
- While 7 oz of Boiled Sweet Potato without Skin contain 6.7 times more Water than Raw Royal Red Kidney Beans.
- 7 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Royal Red Kidney Beans have 4.3 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 10 times more Fiber and 18.5 times more Protein than Boiled Sweet Potato no Skin.
- 7 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
- Both Raw Royal Red Kidney Beans as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 6 in seven ounces.