Comparing Nutrients in 100 calories Sweet Potato Leaves VS Boiled Kidney Beans

Weight per 100 calories

• Sweet Potato Leaves: 238g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 3 times more energy per unit of mass than Raw Sweet Potato Leaves, which is average in comparison to other foods. Sweet Potato Leaves having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweet Potato Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	33.2% 12.6g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	7.27% 0.094mg	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	NA	25.6% 102μg	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	29% 26mg	1.05% 0.94mg	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	NA	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	600% 720μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	29% 2.3mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	NA	14.7% 0.34mg	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	27.6% 193mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	NA	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	5.6% 207g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweet Potato Leaves vs Boiled Kidney Beans:

• Raw Sweet Potato Leaves have more Vitamin A, 2.9 times more Vitamin B1, 18 times more Vitamin B2, 5.9 times more Vitamin B3, 3.1 times more Vitamin B5, 4.8 times more Vitamin B6, 27.7 times more Vitamin C and 108.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Raw Sweet Potato Leaves as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Potato Leaves vs Boiled Kidney Beans:

• Raw Sweet Potato Leaves have 6.7 times more Calcium, 1.3 times more Iron, 5 times more Magnesium, 1.8 times more Phosphorus, 3.8 times more Potassium, 2.5 times more Selenium and 3.9 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Potato Leaves have 3.1 times more Fat, 5.4 times more Omega 6 and 2.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.