Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	17% 492kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 5.68g	g per day for Men 19-50 years
Fiber	97% 37g	26% 9.92g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	347% 3124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18.3% 5.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.4% 294μg	5.95% 24μg	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	5.3% 4.76mg	56.4% 51mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	26% 262mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	41.5% 0.37mg	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	148% 12mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	46% 1.06mg	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	77.7% 544mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.18% 266g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Sweet Potato no Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• 14 ounces of Boiled California Red Kidney Beans have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 12.3 times more Vitamin B9 than Boiled Sweet Potato no Skin.
• While 14 oz of Boiled Sweet Potato without Skin contain more Vitamin A, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• 14 ounces of Boiled California Red Kidney Beans have 2.4 times more Calcium, 3.1 times more Copper, 4.1 times more Iron, 2.7 times more Magnesium, 4.3 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium and 4.3 times more Zinc than Boiled Sweet Potato no Skin.
• Both Boiled California Red Kidney Beans and Boiled Sweet Potato no Skin contain similar levels of Manganese per 14 ounces.
• 14 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.6 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.7 times more Fiber and 6.7 times more Protein than Boiled Sweet Potato no Skin.
• 14 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 6 in 14 ounces.