Comparing Nutrients in 1 kilogram Sweet Potato Chips VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweet Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	183% 5320kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	715% 11.4g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	652% 111g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	437% 568g	175% 228g	130g per day for Men 19-50 years
Sugars	122% 88.2g	4.4% 3.2g	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	232% 88g	168% 64g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1316% 11840μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	92% 1.2mg	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	93% 370μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	655% 98mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 245μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	59% 590mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	458% 4.12mg	240% 2.16mg	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	265% 21mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	187% 4.3mg	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	207% 1450mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	272% 9250mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.2% 45g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Potato Chips vs Boiled Kidney Beans:

• Unsalted Sweet Potato Chips have more Vitamin A, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 7 times more Vitamin B5, 4.5 times more Vitamin B6, 327.3 times more Vitamin E and 2.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 3.5 times more Vitamin B9 and more Vitamin C than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato Chips vs Boiled Kidney Beans:

• Unsalted Sweet Potato Chips have 1.7 times more Calcium, 1.9 times more Copper, 1.5 times more Magnesium, 3.1 times more Manganese, 2.3 times more Potassium, 1.9 times more Selenium and 35 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Zinc and 14.8 times more Water than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Boiled All Types Kidney Beans have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsalted Sweet Potato Chips have 4.2 times more Energy, 64.7 times more Fat, 40.3 times more Saturated Fat, 6.7 times more Omega 3, 102.6 times more Omega 6, 2.5 times more Carbohydrate, 27.6 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.