Comparing Nutrients in 1 kilogram Red Kidney Beans VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Red Kidney Beans	Baked Sweet Potato	Recommended Dietary Allowance
Energy	116% 3370kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	159% 207g	130g per day for Men 19-50 years
Sugars	29% 21g	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	400% 152g	87% 33g	38g per day for Men 19-50 years
Protein	402% 225g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	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	218% 196mg	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	14% 2.1mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	83% 830mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	179% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	216% 4.97mg	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	580% 4060mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.5% 758g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Baked Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Baked Sweet Potato:

• 1 kilogram of Red Kidney Beans has 5.7 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 65.7 times more Vitamin B9 and 2.4 times more Vitamin K than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 4.4 times more Vitamin C and 3.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Baked Sweet Potato provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Baked Sweet Potato:

• 1 kilogram of Red Kidney Beans has 2.2 times more Calcium, 4.3 times more Copper, 9.7 times more Iron, 5.1 times more Magnesium, 2.2 times more Manganese, 7.5 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium and 8.7 times more Zinc than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 3 times more Sodium and 6.4 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.7 times more Energy, 59.7 times more Omega 3, 3 times more Carbohydrate, 4.6 times more Fiber and 11.2 times more Protein than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 3.1 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in one kilogram.