Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34.5% 1000kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	172% 224g	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	47.4% 18g	245% 93g	38g per day for Men 19-50 years
Protein	30.5% 17g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	912% 8210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	185% 740μg	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	101% 91mg	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	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

	Baked Frozen Sweet Potato with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	321% 2.9mg	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	67.5% 5.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	138% 3.18mg	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	63% 440mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20% 737g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato with Salt vs Boiled California Red Kidney Beans:

• Baked Frozen Sweet Potato with Salt has more Vitamin A, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B1 and 3.4 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Baked Frozen Sweet Potato with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato with Salt vs Boiled California Red Kidney Beans:

• Baked Frozen Sweet Potato with Salt has 2.1 times more Manganese and 61 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.6 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 3.1 times more Phosphorus, 2 times more Selenium and 2.9 times more Zinc than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 4 times more Omega 3, 5.2 times more Fiber and 5.3 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Baked Frozen Sweet Potato with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.