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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.4% 302kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	69.6% 90g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	1.75% 1.27g	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	2.35% 1.7g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 5.68g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	67% 25.4g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	347% 3124μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.3% 5.48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	129% 516μg	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	56.4% 51mg	5.3% 4.76mg	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	25% 3.73mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	95% 0.86mg	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	35.7% 2.86mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	74.2% 1.7mg	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	18% 127mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.6% 318g	7.2% 266g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has more Vitamin A, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 10.7 times more Vitamin C and 31.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 21.7 times more Vitamin B9 and 4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled Sweet Potato without Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Sweet Potato without Skin has 27 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium, 5.5 times more Selenium and 5 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Sweet Potato without Skin has 17.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 6.3 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.