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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 381kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	97% 37g	38g per day for Men 19-50 years
Protein	12% 6.8g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	228% 2056μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	73.4% 294μg	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	58.7% 52.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	127% 1.15mg	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	26.3% 2.1mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	55% 1.26mg	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	25.5% 179mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	42.6% 1449mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.03% 297g	7.18% 266g	3700g per day for Men 19-50 years

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

• Frozen Sweet Potato, Unprepared has more Vitamin A, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 11.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B1 and 3.5 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Frozen Sweet Potato, Unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Sweet Potato vs Boiled California Red Kidney Beans:

• Frozen Sweet Potato, Unprepared has 2.1 times more Manganese than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium, 1.6 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 3 times more Phosphorus, 2 times more Selenium and 2.8 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 1.3 times more Energy, 2.5 times more Omega 3, 5.5 times more Fiber and 5.3 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Sweet Potato, Unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.