Comparing Nutrients in 14 ounces Baked Frozen Sweet Potato VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Baked Frozen Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.7% 397kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	71.4% 93g	69.6% 90g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	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	19% 7.14g	67% 25.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	460% 4140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.6% 6.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	40% 36mg	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	20.4% 3.06mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	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	26.8% 2.14mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	25% 175mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.9% 293g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Frozen Sweet Potato vs Boiled Kidney Beans:

• Baked Frozen Sweet Potato no Salt has more Vitamin A, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7.6 times more Vitamin C and 25.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 5.9 times more Vitamin B9 and 3.4 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Baked Frozen Sweet Potato no Salt 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 Baked Frozen Sweet Potato vs Boiled Kidney Beans:

• Baked Frozen Sweet Potato no Salt has 1.5 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Iron, 2 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Selenium and 3.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Frozen Sweet Potato no Salt has 28.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 24.3 times more Omega 3, 3.6 times more Fiber and 5.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Baked Frozen Sweet Potato no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.