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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweet Potato Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	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	27% 35g	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	55.4% 21g	97% 37g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	31.8% 0.41mg	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	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	48.5% 43.7mg	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	1000% 1199μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	NA	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	48% 3.85mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	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	46% 321mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	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	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.3% 345g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have more Vitamin A, 1.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 9.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Raw Sweet Potato Leaves and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Sweet Potato Leaves 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 Sweet Potato Leaves vs Boiled California Red Kidney Beans:

• Raw Sweet Potato Leaves have 1.5 times more Magnesium, 1.2 times more Potassium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Iron, 1.7 times more Phosphorus and 1.3 times more Selenium than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled California Red Kidney Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato Leaves have 9.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Energy, 2.5 times more Carbohydrate, 1.8 times more Fiber and 3.7 times more Protein than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Raw Sweet Potato Leaves as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.