Nutrient Comparison: Sweet Potato VS Boiled Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of Sweet Potato versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Sweet Potato vs Boiled Red Kidney Beans:
- 7 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 7 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 seven ounces.
- 7 ounces of Sweet Potato have insufficient amounts of Vitamin K
- 7 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 seven ounces.
Comparing minerals per 7 ounces for Sweet Potato vs Boiled Red Kidney Beans:
- 7 ounces of Sweet Potato have 27.5 times more Sodium than Boiled Red Kidney Beans.
- While 7 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 seven ounces.
- 7 ounces of Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Sweet Potato have 13.1 times more Sugars than Boiled Red Kidney Beans.
- While 7 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 seven ounces.
- 7 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 seven ounces.