Comparing Nutrients in 100 calories Steamed Sweet Potato Leaves VS California Red Kidney Beans

Weight per 100 calories

• Steamed Sweet Potato Leaves: 286g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 9.4 times more energy per unit of mass than Steamed Sweet Potato Leaves, which is high in comparison to other foods. Steamed Sweet Potato Leaves having low energy density.

Which food has more nutrients per 100 calories - Steamed Sweet Potato Leaves or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Steamed Sweet Potato Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.43g	20% 7.55g	38g per day for Men 19-50 years
Protein	11% 6.23g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	259% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.43% 94mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.094mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.5% 1.8mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.3% 114mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Steamed Sweet Potato Leaves vs California Red Kidney Beans:

• Steamed Sweet Potato Leaves have more Vitamin A, 2 times more Vitamin B1, 11.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Steamed Sweet Potato Leaves and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 100 kcal.
• Both Steamed Sweet Potato Leaves as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Steamed Sweet Potato Leaves vs California Red Kidney Beans:

• Steamed Sweet Potato Leaves have 1.6 times more Calcium, 2.8 times more Magnesium, 2.2 times more Manganese, 2 times more Potassium, 2.7 times more Selenium, 6 times more Sodium and 71.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Copper and 1.6 times more Iron than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Steamed Sweet Potato Leaves have 12.8 times more Fat, 2.4 times more Omega 3 and 19.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Steamed Sweet Potato Leaves as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.