Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Boiled Sweet Potato no Skin

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	114% 3300kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	g per day for Men 19-50 years
Fiber	655% 249g	65.8% 25g	38g per day for Men 19-50 years
Protein	435% 244g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	15% 60μg	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	50% 45mg	142% 128mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	195% 1950mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	104% 0.94mg	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	1169% 94mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	116% 2.66mg	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	579% 4050mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21.7% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• Raw California Red Kidney Beans have 9.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 65.7 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains more Vitamin A and 2.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Boiled Sweet Potato no Skin:

• Raw California Red Kidney Beans have 7.2 times more Calcium, 11.7 times more Copper, 13 times more Iron, 8.9 times more Magnesium, 3.8 times more Manganese, 12.7 times more Phosphorus, 6.5 times more Potassium, 16 times more Selenium and 12.8 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.5 times more Sodium and 6.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 4.3 times more Energy, more Omega 3, 3.4 times more Carbohydrate, 10 times more Fiber and 17.8 times more Protein than Boiled Sweet Potato without Skin.
• Both Raw California Red Kidney Beans as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.